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Yoga Poses
Adho Mukha

Yoga Types

Limbs of Yoga


Sirsasana (also Shirshasana or Sirshasana) is a yoga asana (or posture) in which the body is completely inverted, and held upright supported by the forearms, while the crown of the head rests lightly on the floor. It is known as the king of yoga asanas.

Like most inverted positions, the practice of sirsasana increases the flow of blood to the brain, improving memory and other intellect functions. It rejuvenates the body and mind and regulates the flow of energy (prana) in the body.

Sirsasana practice

After finishing this asana, head is not raised immediately, but forehead is rested on the floor for a minute.

The pose is contraindicated in the following situations: high blood pressure, heart palpitations, glaucoma, detached retina, conjunctivitis, brain disease, brain injury, menstruation, obesity, neck injury, and back injury. If you are pregnant, consult with your physician or qualified yoga instructor before doing this pose. This pose must be exited immediately if one is about to cough, sneeze or yawn. This pose is not recommended for young children. Consult with a qualified yoga instructor before attempting Sirasana. This is an advanced pose and should not be attempted until one has practiced a good deal of the less demanding asanas such as forward and backward bends, twists, etc. and developed a good deal of muscle strength in the neck, back, and shoulder regions. Breath control and balance are also essential.

There are differing opinions between yoga schools on the correct technique for Sirsasana. The wall may be used for support in this pose. Some yoga suppliers offer props that allow practitioners to perform a modified version of the pose. Dolphin pose (ardha sirsasana) can be used to build the upper body strength required for Sirsasana.

Balasana (child's pose) is often held for a few breaths before and after Sirsasana. It is not wise to transition to a seated or standing position immediately following Sirsasana. Sirsasana is typically practiced within the Iyengar Yoga system, and is also part of the closing sequence for the full Primary Series in Ashtanga Vinyasa Yoga. Several other yoga systems practice the pose. One notable exception is Bikram Yoga, in which inversions are not performed. There are mixed opinions in the yoga community as to whether Sirasana should be performed before or after Sarvangasana, 2003-2005. All Rights Reserved.
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