In this article, I would like to talk about several variations done with the legs, but first...
These are 5 reasons that I am grateful for head stand leg variations!
- It is an excellent way to increase you body awareness!
- It challenges your balance even more!
- The hips are allowed to open in a gentler way than in side splits on the ground if you have tight hips like me!
- 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 leg variations of sirsasana that I would like to share: Parsva Sirsasana (Side Headstand), Parivrttaikapada Sirsasana (Revolved One Leg Sirsasana), Eka Pada Sirsasana (One Leg Sirsasana), and Parsvaika Pada Sirsasana (Side one Leg Sirsasana).
- After finding your way into Salamba Sirsasana, Parsva Sirsasana is performed by twisting the legs and waist to one side, holding for a time (recommended 20-30 seconds), then the other and holding (matching the first holding time)
- After finding your way into Salamba Sirsasana, Parivrttaikapada Sirsasana (the most involved of the four) includes slitting the legs as much as possible straight forward from the torso and back from the rear, alternating left leg forward to right leg, then twisting the legs to the left if the left leg is put forward, and right if the right leg is put forward. Hold once the each split is fully extended in either forward to back or side to side (recommended 20-30 seconds). For more clarification look below...
- left leg extended forward to full split, twist left, hold
- right leg extended forward to full split, twist right, hold
- Eka Pada Sirsasana can be done in two different ways...
- The first way would while approaching the balance of Salamba Sirsasana, when head and feat are touching the ground before lift off, and after the hands and arms are supporting the back of the head. From there simply lift the right leg up keeping the left foot on the ground, hold to your capacity, lower the right leg, lift the left, hold to your capacity.
- The other approach is from the balance of Salamba Sirsasana, lower the left leg, touch the toes on the ground, hold to your capacity, raise the left leg, lower the right leg to the ground, hold to your capacity.
- Parsviaka Pada Sirsasana is done in a very similar war to Eka Pada Sirsasana, the difference is that instead of having the feat touching down in front of the head they will be touching down nearer each side of the head. Recommended hold for each side is 20 to 10 seconds.
- When ready to come back out of any of these postures simply touch both feet to the ground in front of the head, bend the knees allow the bottom down, and come to all four position, hands under shoulders, knees under hips.
- Raise the head gently, release the neck side to side, and rotate the head both ways in a gentle manner.
- Then move the toes together, recline the bottom onto the heals, and stretch the arms forward, resting the forehead onto the surface below, moving completely into Balasana (Child's pose).
- Keep the head up slightly if you are particularly heated and wanting breath or sit in vajrasana, diamond pose, breathing in a way that would gently guide the breath to a nice even pace.
- 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 variations of Sirsasana guide us to greater harmony, peace, health, and happiness! Godbless, Hari Om Tat Sat! Love, Aaron :-)