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Shirshasana

December 15, 2023

Shirshasana (Sanskrit: शीर्षासन, IAST: śīrṣāsana) Salamba Shirshasana, or Yoga Headstand is an inverted asana in modern yoga as exercise; it was described as both an asana and a mudra in classical hatha yoga, under different names. It has been called the king of all asanas. Its many variations can be combined into Mandalasana, in which the legs are progressively swept from one variation to the next in a full circle around the body.

Shirshasana from front and side

Etymology and origins edit

The name Salamba Shirshasana comes from the Sanskrit words सालम्ब Sālamba meaning "supported", शीर्ष, Śīrṣa meaning "head",[1] and आसन, Āsana meaning "posture" or "seat".[2]

The name Śīrṣāsana is relatively recent; the pose itself is much older, but had other names and purposes. Like other inversions, it was practised as Viparita Karani, described as a mudra in the 15th century Hatha Yoga Pradipika and other classical texts on haṭha yoga.[3] Viparita Karani, "the Inverter", holds the head down and the feet up for hours at a time, so as to cause gravity to retain the prana. The practice is claimed by the Dattatreya Yoga Shastra to destroy all diseases. to increase the digestive fire, and to banish signs of ageing.[4] The pose is described and illustrated in halftone as Viparita Karani in the 1905 Yogasopana purvacatusca.[5]

Hemacandra's 11th century Yogaśāstra names it Duryodhanāsana ("Duryodhana's pose") or Kapālīkarana ("head technique"),[6] while the 18th century Joga Pradīpikā calls it Kapālī āsana, head posture; it is number 17 of the set of 84 asanas described and illustrated there.[7] However, the 19th century Sritattvanidhi uses the name Śīrṣāsana as well as Kapālāsana, while the Malla Purana, a 13th-century manual for wrestlers, names but does not describe 18 asanas including Śīrṣāsana.[8]

Description edit

In the Supported Headstand (Salamba Shirshasana), the body is completely inverted, and held upright supported by the forearms and the crown of the head.[9] In his Light on Yoga, B. K. S. Iyengar uses a forearm support, with the fingers interlocked around the head, for the basic posture Shirshasana I and its variations; he demonstrates a Western-style tripod headstand, the palms of the hands on the ground with raised elbows, for Shirshasana II and III; and other supports for further variants. Iyengar names and illustrates ten variants in all, as well as several preparatory and transitional poses.[10]

The yoga headstand is nicknamed "king" of all the asanas.[11][12] A variety of other asanas can be used to build the required upper body strength and balance.[13]

Shirshasana, alongside Sarvangasana and Padmasana, is one of the asanas most often reported as the cause of an injury.[14][15]

Variations edit

 
Urdhva Padmasana in Shirshasana

Shirshasana permits many variations, including:

Transliteration English Image
Salamba Shirshasana 2 Headstand 2 (palms down, shoulder width) [1]
Salamba Shirshasana 3 Headstand 3 (palms down, in front of face) [2]
Baddha Hasta Shirshasana Bound Hands Headstand [3]
Baddha Konasana Shirshasana Bound Angle Pose in Headstand [4]
Dvi Pada Viparita Dandasana Headstand Backbend [16]
Eka Pada Shirshasana[a] Single Leg Headstand [5]
Mukta Hasta Shirshasana Free Hands Headstand [6]
Parivrttaikapada Shirshasana Single Leg Revolved Headstand [7]
Parshva Shirshasana Side Headstand [8]
Parshvaikapada Shirshasana Single Leg Headstand [9]
Upavistha Konasana Shirshasana Seated Angle Pose in Headstand [10]
Urdhva Padmasana in Shirshasana Upward Lotus in Headstand [11]

Mandalasana, Circle pose, is not a single variation but a sequence of movements in Shirshasana in which the legs move in a full circle around the body from one of these headstand variations to the next.[17][18]

See also edit

Notes edit

  1. ^ This name is used in Light on Yoga for two unrelated asanas, namely this variant of headstand, and for a one-leg-behind-neck sitting pose, an advanced preparatory pose for Dvi Pada Sirsasana with both legs behind the neck.

References edit

  1. ^ . Archived from the original on 6 May 2011. Retrieved 11 April 2011.
  2. ^ Sinha, S. C. (1 June 1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
  3. ^ Hatha Yoga Pradipika III.7
  4. ^ Mallinson & Singleton 2017, p. 242.
  5. ^ Ghamande, Narayana (1905). Yogasopana Purvacatusca (1st ed.). Bombay: Janardan Mahadev Gurjar, Niranayasagar Press. p. 81.
  6. ^ Mallinson & Singleton 2017, p. 104.
  7. ^ a b Bühnemann 2007, pp. 47, 151
  8. ^ Sjoman 1999, pp. 56–57, plate 6 (asana 31) and note 89, page 67.
  9. ^ "Supported Headstand". Yoga Journal. Retrieved 11 April 2011.
  10. ^ Iyengar 1991, pp. 179–203.
  11. ^ Iyengar 1991, p. 127.
  12. ^ Among the sources making this claim are:
    • Iyengar, Geeta (1 June 1998). Yoga: A Gem for Women. Allied Publishers. p. 187. ISBN 978-81-7023-715-0.
    • Hoare, Sophy (1977). Yoga. Macdonald Educational. p. 78. ISBN 978-0-356-06012-5.
    • Ramdev, Swami (1 March 2006). Yoga: Its Philosophy & Practice. Diamond Pocket Books. p. 92. ISBN 978-81-89235-15-4.
    • Norberg, Ulrica; Lundberg, Andreas (8 April 2008). Hatha Yoga: The Body's Path to Balance, Focus, and Strength. Skyhorse Publishing. p. 105. ISBN 978-1-60239-218-2. Sirsasana is called the king of the asanas because it helps to open Sahasrara chakra, the crown chakra, and it stabilizes the pituitary gland.
  13. ^ Schumacher, John (July–August 1990). "Preparing for Inversions". Yoga Journal (93): 68–77.
  14. ^ Acott, Ted S.; Cramer, Holger; Krucoff, Carol; Dobos, Gustav (2013). "Adverse Events Associated with Yoga: A Systematic Review of Published Case Reports and Case Series". PLOS ONE. 8 (10): e75515. Bibcode:2013PLoSO...875515C. doi:10.1371/journal.pone.0075515. ISSN 1932-6203. PMC 3797727. PMID 24146758.
  15. ^ Penman, Stephen; Stevens, Philip; Cohen, Marc; Jackson, Sue (2012). "Yoga in Australia: Results of a national survey". International Journal of Yoga. 5 (2): 92–101. doi:10.4103/0973-6131.98217. ISSN 0973-6131. PMC 3410203. PMID 22869991.
  16. ^ Iyengar 1991, pp. 373–377.
  17. ^ "Circle Pose (Mandalasana): Steps, Precautions And Health Benefits". Retrieved 26 June 2016.
  18. ^ "Peak Pose: Mandalasana (Headstand Variation)". Retrieved 26 June 2016.

Further reading edit

External links edit

  • Step by Step Instruction

December 15, 2023
shirshasana, sanskrit, सन, iast, śīrṣāsana, salamba, yoga, headstand, inverted, asana, modern, yoga, exercise, described, both, asana, mudra, classical, hatha, yoga, under, different, names, been, called, king, asanas, many, variations, combined, into, mandala. Shirshasana Sanskrit श र ष सन IAST sirṣasana Salamba Shirshasana or Yoga Headstand is an inverted asana in modern yoga as exercise it was described as both an asana and a mudra in classical hatha yoga under different names It has been called the king of all asanas Its many variations can be combined into Mandalasana in which the legs are progressively swept from one variation to the next in a full circle around the body Shirshasana from front and side Contents 1 Etymology and origins 2 Description 3 Variations 4 See also 5 Notes 6 References 7 Further reading 8 External linksEtymology and origins editThe name Salamba Shirshasana comes from the Sanskrit words स लम ब Salamba meaning supported श र ष Sirṣa meaning head 1 and आसन Asana meaning posture or seat 2 The name Sirṣasana is relatively recent the pose itself is much older but had other names and purposes Like other inversions it was practised as Viparita Karani described as a mudra in the 15th century Hatha Yoga Pradipika and other classical texts on haṭha yoga 3 Viparita Karani the Inverter holds the head down and the feet up for hours at a time so as to cause gravity to retain the prana The practice is claimed by the Dattatreya Yoga Shastra to destroy all diseases to increase the digestive fire and to banish signs of ageing 4 The pose is described and illustrated in halftone as Viparita Karani in the 1905 Yogasopana purvacatusca 5 Hemacandra s 11th century Yogasastra names it Duryodhanasana Duryodhana s pose or Kapalikarana head technique 6 while the 18th century Joga Pradipika calls it Kapali asana head posture it is number 17 of the set of 84 asanas described and illustrated there 7 However the 19th century Sritattvanidhi uses the name Sirṣasana as well as Kapalasana while the Malla Purana a 13th century manual for wrestlers names but does not describe 18 asanas including Sirṣasana 8 nbsp Headstand labelled Kapali Asana in Joga Pradipika 1830 7 nbsp The mudra Viparita Karani using a headstand in Yogasopana Purvacatuska 1905Description editIn the Supported Headstand Salamba Shirshasana the body is completely inverted and held upright supported by the forearms and the crown of the head 9 In his Light on Yoga B K S Iyengar uses a forearm support with the fingers interlocked around the head for the basic posture Shirshasana I and its variations he demonstrates a Western style tripod headstand the palms of the hands on the ground with raised elbows for Shirshasana II and III and other supports for further variants Iyengar names and illustrates ten variants in all as well as several preparatory and transitional poses 10 The yoga headstand is nicknamed king of all the asanas 11 12 A variety of other asanas can be used to build the required upper body strength and balance 13 Shirshasana alongside Sarvangasana and Padmasana is one of the asanas most often reported as the cause of an injury 14 15 Variations edit nbsp Urdhva Padmasana in ShirshasanaShirshasana permits many variations including Transliteration English ImageSalamba Shirshasana 2 Headstand 2 palms down shoulder width 1 Salamba Shirshasana 3 Headstand 3 palms down in front of face 2 Baddha Hasta Shirshasana Bound Hands Headstand 3 Baddha Konasana Shirshasana Bound Angle Pose in Headstand 4 Dvi Pada Viparita Dandasana Headstand Backbend 16 Eka Pada Shirshasana a Single Leg Headstand 5 Mukta Hasta Shirshasana Free Hands Headstand 6 Parivrttaikapada Shirshasana Single Leg Revolved Headstand 7 Parshva Shirshasana Side Headstand 8 Parshvaikapada Shirshasana Single Leg Headstand 9 Upavistha Konasana Shirshasana Seated Angle Pose in Headstand 10 Urdhva Padmasana in Shirshasana Upward Lotus in Headstand 11 Mandalasana Circle pose is not a single variation but a sequence of movements in Shirshasana in which the legs move in a full circle around the body from one of these headstand variations to the next 17 18 See also editList of asanasNotes edit This name is used in Light on Yoga for two unrelated asanas namely this variant of headstand and for a one leg behind neck sitting pose an advanced preparatory pose for Dvi Pada Sirsasana with both legs behind the neck References edit Shirshasana A AshtangaYoga info Archived from the original on 6 May 2011 Retrieved 11 April 2011 Sinha S C 1 June 1996 Dictionary of Philosophy Anmol Publications p 18 ISBN 978 81 7041 293 9 Hatha Yoga Pradipika III 7 Mallinson amp Singleton 2017 p 242 Ghamande Narayana 1905 Yogasopana Purvacatusca 1st ed Bombay Janardan Mahadev Gurjar Niranayasagar Press p 81 Mallinson amp Singleton 2017 p 104 a b Buhnemann 2007 pp 47 151 Sjoman 1999 pp 56 57 plate 6 asana 31 and note 89 page 67 Supported Headstand Yoga Journal Retrieved 11 April 2011 Iyengar 1991 pp 179 203 Iyengar 1991 p 127 Among the sources making this claim are Iyengar Geeta 1 June 1998 Yoga A Gem for Women Allied Publishers p 187 ISBN 978 81 7023 715 0 Hoare Sophy 1977 Yoga Macdonald Educational p 78 ISBN 978 0 356 06012 5 Ramdev Swami 1 March 2006 Yoga Its Philosophy amp Practice Diamond Pocket Books p 92 ISBN 978 81 89235 15 4 Norberg Ulrica Lundberg Andreas 8 April 2008 Hatha Yoga The Body s Path to Balance Focus and Strength Skyhorse Publishing p 105 ISBN 978 1 60239 218 2 Sirsasana is called the king of the asanas because it helps to open Sahasrara chakra the crown chakra and it stabilizes the pituitary gland Schumacher John July August 1990 Preparing for Inversions Yoga Journal 93 68 77 Acott Ted S Cramer Holger Krucoff Carol Dobos Gustav 2013 Adverse Events Associated with Yoga A Systematic Review of Published Case Reports and Case Series PLOS ONE 8 10 e75515 Bibcode 2013PLoSO 875515C doi 10 1371 journal pone 0075515 ISSN 1932 6203 PMC 3797727 PMID 24146758 Penman Stephen Stevens Philip Cohen Marc Jackson Sue 2012 Yoga in Australia Results of a national survey International Journal of Yoga 5 2 92 101 doi 10 4103 0973 6131 98217 ISSN 0973 6131 PMC 3410203 PMID 22869991 Iyengar 1991 pp 373 377 Circle Pose Mandalasana Steps Precautions And Health Benefits Retrieved 26 June 2016 Peak Pose Mandalasana Headstand Variation Retrieved 26 June 2016 Further reading editBuhnemann Gudrun 2007 Eighty Four Asanas in Yoga A Survey of Traditions New Delhi D K Printworld ISBN 978 8124604175 Iyengar B K S 1991 1966 Light on Yoga London Thorsons ISBN 978 0 00 714516 4 OCLC 51315708 Mallinson James Singleton Mark 2017 Roots of Yoga Penguin Books p 104 ISBN 978 0 241 25304 5 OCLC 928480104 Sjoman Norman E 1999 1996 The Yoga Tradition of the Mysore Palace 2nd ed Abhinav Publications ISBN 81 7017 389 2 External links editStep by Step Instruction Retrieved from https en wikipedia org w index php title Shirshasana amp oldid 1167040063, wikipedia, wiki, book, books, library,

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