加载中…Sirsasana (Head Stand pose)
(2010-05-01 08:39:17)
标签：
杂谈 |
分类： Yoga |
Sirsa = head,
asana = pose.
Sirsanasa is called the Father of all asanas, this asana have great
physical and spiritual benefits. You can practice this asana
everyday, women avoid this asana during Menses and pregnancy.
1. Use a folded blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands.
2. Inhale and lift your knees off the floor. Carefully walk your feet closer to your elbows, heels elevated. Actively lift through the top thighs, Firm the shoulder blades against
your back and lift them toward the tailbone so the front torso
stays as long as possible. This should help prevent the weight of
the shoulders collapsing onto your neck and head. Keep your back
straight and use the strength of your back and abdominal muscles to
raise body upside.
3. Exhale and lift your feet away from the floor. Take both feet up at the same time, even if it means bending your knees and hopping lightly off the floor. As the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels toward the ceiling (straightening the knees if you bent them to come up). The center of the arches should align over the center of the pelvis, which in turn should align over the crown of the head.
4. Firm the outer arms inward, and soften the fingers. Continue to press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep the weight evenly balanced on the two forearms. It's also essential that your tailbone continues to lift upward toward the heels. Once the backs of the legs are fully lengthened through the heels, maintain that length and press up through the balls of the big toes so the inner legs are slightly longer than the outer.
5. As a beginning practitioner stay for 20 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Gradually the one can increase the practice up to 5 minutes. Then come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.Don't raise your head up quickly, just take a rest in Balasana(child pose) or simple rabbit pose.
Benefits :
Namaste Ji,
Yogi Manu.
asana = pose.
1. Use a folded blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands.
2. Inhale and lift your knees off the floor. Carefully walk your feet closer to your elbows, heels elevated. Actively lift through the top thighs,
3. Exhale and lift your feet away from the floor. Take both feet up at the same time, even if it means bending your knees and hopping lightly off the floor. As the legs (or thighs, if your knees are bent) rise to perpendicular to the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels toward the ceiling (straightening the knees if you bent them to come up). The center of the arches should align over the center of the pelvis, which in turn should align over the crown of the head.
4. Firm the outer arms inward, and soften the fingers. Continue to press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep the weight evenly balanced on the two forearms. It's also essential that your tailbone continues to lift upward toward the heels. Once the backs of the legs are fully lengthened through the heels, maintain that length and press up through the balls of the big toes so the inner legs are slightly longer than the outer.
5. As a beginning practitioner stay for 20 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Gradually the one can increase the practice up to 5 minutes. Then come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.Don't raise your head up quickly, just take a rest in Balasana(child pose) or simple rabbit pose.
Benefits :
- Calms the brain and helps relieve stress and mild depression
- Stimulates the pituitary and pineal glands
- Strengthens the arms, legs, and spine
- Strengthens the lungs
- Tones the abdominal organs
- Improves digestion
- Helps relieve the symptoms of menopause
- Therapeutic for asthma, infertility, insomnia, and sinusitis
- Back injury
- Headache
- Heart condition
- High blood pressure
- Menstruation
- Neck injury
- Low blood pressure: Don't start practice 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.
- Sirsasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher.
Yogi Manu.
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