In this entry, “Thank You Yoga! For Sirsasana! (Arm Variations) :-),” I am offering my experience of four arm variations that one can perform in Sirsasana. These give us a great opportunity to dig our well even deeper with Sirsasana! So let's dig to the waters of life together, my friend, with Sirsasana arm variations! :-)
These are 5 reasons that I am grateful for head stand arm variations!
- It is an excellent way to increase you body awareness!
- It challenges your balance in different ways than the previous versions of Sirsasana!
- The arms are strengthened and toned!
- The core is given a great work out from trying to maintain the balance!
- It is really fun to move in new and different ways when in this new perspective! :-)
CAUTIONS: Do not practice sirsasana if you suffer from any of the following: back injury, headache, heart condition, high blood pressure, menstruation, neck injury, low blood pressure (don't start with this pose), pregnancy (If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don't take up the practice of sirsasana after you become pregnant.), do not practice without a sufficient amount of experience, this pose is considered an intermediate pose
Technique
- Here is a link that will bring you to the basic technique for sirsasana: https://forselflove.weebly.com/blog/thank-you-yoga-for-sirsasana Once you feel comfortable with the basic technique, you can begin to introduce some of these interesting variations.
- There are four arm variations of sirsasana that I would like to share: Sirsasana II, Sirsasana III, Baddha Hasta Sirsasana (Bound Hand Sirsasana), and Mukta Hasta Sirsasana (Free Hand Sirsasana).
- Sirsasana II: Moving onto all fours, we duck our head down and touch the top middle onto the surface below. Place the palms on the mat about a forearms upper arms length away from the head and each other. Fingers are pointed toward the face, legs straighten, toes touch, and lift the lower body engaging the core, pulling the hips back slightly, until the legs are straight pointing to the ceiling. Hold for as long as you are comfortable then gently fold at the hip, touch toes, return to all fours. Rotate or move the neck and head in a way that would relax stiffness away, rest in child's pose if you would like.
- Sirsasana III: Moving onto all fours, we duck our head down and touch the top middle onto the surface below. Place the palms on the mat, fingers are pointed away from the face, touching the inner sides of the hands if possible (move hands as close together as you can and try to have the forearms as straight up as possible). Straighten the legs, toes touch, and lift the lower body, engaging the core, pulling the hips back slightly, until the legs are straight pointing to the ceiling. Hold for as long as you are comfortable then gently fold at the hip, touch toes, return to all fours. Rotate or move the neck and head in a way that would relax stiffness away, rest in child's pose if you would like.
- Baddha Hasta Sirsasana: Moving onto all fours, we duck our head down and touch the top middle onto the surface below. Upper arms point straight down, elbows touch the mat, forearms rest on the surface, and hands hold opposite elbow areas. Straighten the legs, toes touch, and lift the lower body, engaging the core, pulling the hips back slightly, until the legs are straight pointing to the ceiling. Hold for as long as you are comfortable then gently fold at the hip, touch toes, return to all fours. Rotate or move the neck and head in a way that would relax stiffness away, rest in child's pose if you would like.
- Mukta Hasta Sirsasana: Moving onto all fours, we duck our head down and touch the top middle onto the surface below. Point the arms forward away from the head, fingers point away from the face, the backs of the hands rest on the surface below. Straighten the legs, toes touch, and lift the lower body, engaging the core, pulling the hips back slightly, until the legs are straight pointing to the ceiling. Hold for as long as you are comfortable then gently fold at the hip, touch toes, return to all fours. Rotate or move the neck and head in a way that would relax stiffness away, rest in child's pose if you would like.
- If able to focus and relax, while resting take some time to thank your body for carrying you through the practice, the ground for supporting you, and the vital breath which makes the union of mind, body, and spirit possible, which creates a tether and guide for us to follow as we participate in the practice of sirsasana and life in general.
- Rest in savasana if you wish or continue on with the rest of your asana sequence.
Have a wonderful day, my friend! Thank you so much for being wonderful you! I hope that you enjoyed this addition to the previous “Thank You Yoga! For Sirsasana!” May these arm variations of Sirsasana guide us to greater stregnth, courage, and clearity! Godbless and Namaste! Have a great day! Love, Aaron :-)