Sirsasana (Headstand)
Learned: Asana Lab
See Manual Pages: 105, A-115, A-119
Where this can show up in class: Sutra 1, Sutra 2, Sutra 2 Transition, Peak Pada
This pose can be done in the following orientations: Arm Balance. It is an inversion
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Tailbone Legs Feet |
Head Arms/Hands |
Inner thighs Core Front fibs (pull in) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Along a wall From pike, bend and pull one knee in, still use core to come up |
Tadasana Samasthiti/ Sama Sthihi Urdhva Hastasana / Utthita Tadasana Phalakasana Chaturanga Dandasana Prasarita Padottanasana (for Prasarita legs version) Upavistha Konasana (for Prasarita legs version) Akuncanasana Pincha Mayurasana Prep Dwi Pada Viparita Dandasana / Viparita Dandasana Eka Pada Viparita Dandasana |
Shasangasana w/ wrist release Balasana Salamba Sarvangasana / Sarvangasana Apanasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Arms Core Hamstrings (to pull up) |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Front fibs flaring forward, going into backbend | Pull front ribs in; Teach body awareness in Tadasana |
| Anterior pelvic tilt | Neutral pelvis |
| Pike position | (this is safe, more stable physics-wise, but not the pose) |
| Wrong spot on head | Thumbs in ears, move them forward and up, meet middle fingers to find spot |
| Elbows out too far (if head wrapped) | Squeeze in |