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Preparation for Salamba Sirsasana – Yoga Teacher Training India

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The most (more difficult) asanas part 6 – Preparation for Salamba Sirsasana – Yoga Teacher Training India

Salamba Sirsasana, or stand on his head with support, is the queen of asanas. Performing this position requires strength of body and mind. For me, this position was unattainable for a long time.

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Although my body was strong enough, the fear of standing on my head was enormous. If you’ve never done this asana yourself, I recommend you do it at the beginning against the wall. By getting rid of the fear of falling, you will be able to focus on building this position from scratch.

The difficulty of this asana is that we really stand on our shoulders and not on our heads. That is why it is so important to properly prepare the body, which can take up to several months.

What you need?

To perform this position, you need stretched backs of legs and buttocks, a strong body center, strong and open arms.

Where to start?

Standing up on your head, you definitely need to start by building strength. Begin each yoga practice with Sun Greetings. The dynamic Surya Namaskar A and B will strengthen your arms, abdominal and back muscles. It will stretch the back of the body and open the shoulder joint .

Step 1 – Adho Mukha Svanasana – A dog with its head down

Salamba Sirsasana
Start in a supported knee. Place your hands at shoulder width. Wrist in line with the shoulder. Hip width knees. Knee right under the hip .

Toes are raised. With the exhalation, lift your knees up, while pushing your hands off the floor, move your weight backwards. Push your hips up . Straighten your back, open your shoulder joint.

When you feel your back is straight and your stomach is closer to your thighs, start straightening your knees . Observe if the knees straightened round the back . If so, leave your knees bent for now.

This means that the backs of your legs are not yet sufficiently stretched. Work on them, because often the lack of flexibility of the two-headed thigh blockscorrect entrance to Salamba Sirsasana.

If you can, straighten your knees, stretch your thighs and pull your heels down towards the floor. Pull your stomach in and look up high on your thighs or belly button. Stay in this position for 5 breaths .

Then, if you need it, rest in the child’s position .

Step 2 – Plank Position

Salamba Sirsasana
You can love or hate this asana ! One thing is certain – the position of the board builds the strength of the whole body . You will strengthen the muscles of the abdomen, back, arms and wrists.

Place your hands at shoulder width and hands under your shoulders. Set your feet hip width. Push the heels back. Make sure that the your body weight is on the hands and the other on the feet .

The key to making this position correctly is working with the ground. Push yourself off the ground. You will notice that this movement will give you strength and that your body position will be correct.

The shoulders will move away from your ears, your spine will extend and you will feel the tension in your deep stomach muscles . Stay in this position for 5 breaths and rest in the baby position.


Step 3 – Dolphin position

Salamba Sirsasana
You are only one step away from standing on your head, but it is the most important , because without a dolphin position you will not understand what the most important work you need to do with Salamba Sirsasana.

From the dog with your head down, move on to your forearms . The first move you need to make is push your forearms off the floor. Don’t fall into your shoulders, move them away from your ears.

Keep your head up in the air and start approaching your head with your feet as close as possible. Try to keep your knees straight.

This position opens the shoulder joint, strengthens the arms, and most importantly – teaches that the foundation on which we stand are the forearms.

Because the most common mistake in Salamba Sirsasana’s position is pressing the head against the floorwhich can cause injuries in the cervical spine.

Dolphin will show you if you are ready to safely stand on your head. If you can hold 10 breaths in this position , it means it’s time to try.


Make an attempt – Salamba Sirsasana

Salamba Sirsasana
A strong body is the foundation . As long as the dolphin position is difficult for you , stay at this stage as long as you need it. Sometimes it happens that the strength is already enough, and yet the asana still does not come out .

Then the most common problem is the cramped back of the legs or lack of mobility in the lumbar spine . For these people I recommend entering the position with bent legs. Start in the dolphin.

Put your hands together and place your wrists outside to leave room for your head. Keep your shoulders shoulder width apart. Lay the crown of the head on the floor, but have the feeling that the head only gently touches the ground.

Transfer your entire body weight to your forearms. Bend one leg and hug your thigh to your chest. If you feel stable , raise your other leg bent at the knee and also press the thigh against the chest. Push the floor with your forearms.

Watch your body: how do you feel? Do you breathe freely? Stay in this position for 5 breaths. Put your legs on the floor and rest. If you felt well, you can try to straighten your legs next time .

If you sagged in your shoulders, breathed heavily or felt the weight on your head, take your time straightening your legs. By systematically practicing , you will strengthen your body and one day you will perform a full position .

The second version of the entrance to standing on your head isfor people with flexible backs of legs and a movable lumbar part of the spine .

As in the first version, start in the dolphin position, put your hands together and put your head on the floor. Take a few steps forward towards the head with straight legs so that the hips gently tilt over the head line . Now you should feel that your feet are getting light .

Push yourself with your forearms, tighten your stomach tightly and lift your straight legs up. At the beginning it can be only 10 centimeters . Stay in this position, suck your belly button, focus on your breath.

If you feel up, lift your legs higher. Try to align the body. Stay for a few breaths. To return slowly with straight legs to the ground, pull your hips out of the head line again.

Control the temptation is the hardest. Have control over your body and mind, don’t jump into position. Do not accelerate . Patiently build Salamba Sirsasana one brick. Think: the more solid the foundation, the more stable the building . Good luck!


Get in Touch: YTTI, Tapovan Rishikesh, Uttarakhand, 249201, India +91-9319065118

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