Yoga: Shirshasana (Headstand) & Kapalasana- Stepss to do these excercise

 



Shirshasana, or Headstand, is often called the "King of Asanas" due to its profound benefits for the body and mind. Kapalasana is a variation of Shirshasana, where the head is placed on the ground without arm support, making it more advanced and requiring greater balance.

Shirshasana (Headstand)

How to Perform Shirshasana

  1. Starting Position – Kneel on the floor and interlock your fingers, placing your forearms on the mat to form a stable base.
  2. Head Placement – Rest the crown of your head on the floor, with your hands supporting the back of your head.
  3. Leg Lift – Slowly raise your legs off the ground, bringing your knees close to your chest, then extend them upward.
  4. Alignment & Balance – Keep your body straight, engage your core, and focus on a steady breath.
  5. Hold & Release – Maintain the pose for 15–60 seconds, then slowly lower your legs back to the floor.

Benefits of Shirshasana

  • Improves blood circulation to the brain, enhancing focus and memory.
  • Strengthens shoulders, arms, and core muscles.
  • Stimulates the pituitary and pineal glands, balancing hormones.
  • Helps relieve stress, anxiety, and mild depression.
  • Aids in digestion and boosts metabolism.

Precautions for Shirshasana

  • Avoid if you have high blood pressure, heart disease, or glaucoma.
  • Do not perform if you have neck, spine, or shoulder injuries.
  • Beginners should practice against a wall or under supervision.
  • Avoid during pregnancy or menstruation.

Kapalasana

Kapalasana is a more advanced variation of Shirshasana, requiring exceptional core strength and balance. Unlike Shirshasana, the practitioner balances directly on the head without arm support.

How to Perform Kapalasana

  1. Starting Position – Begin in a kneeling position with your head placed firmly on the mat.
  2. Core Engagement – Lift your legs off the ground gradually, keeping them bent at first.
  3. Full Balance – Once stable, extend your legs upward, maintaining a straight posture.
  4. Focus & Hold – Keep your gaze steady and engage your core muscles for stability.
  5. Safe Exit – Lower your legs gently to avoid straining the neck.

Benefits of Kapalasana

  • Enhances balance, concentration, and control.
  • Strengthens the neck, shoulders, and upper back.
  • Increases blood flow to the brain, improving mental clarity.
  • Builds advanced strength and coordination.

Precautions for Kapalasana

  • Attempt only after mastering Shirshasana.
  • Not suitable for those with cervical spine issues or migraines.
  • Perform under expert supervision to avoid injuries.
  • Avoid if you have vertigo, ear problems, or inner ear balance disorders.

Both Shirshasana and Kapalasana require patience and practice but offer immense physical and mental benefits when performed correctly.


Comments

Post a Comment

Popular posts from this blog

Olympics24 : Julien Alfred of St Lucia becomes fastest woman on earth by winning 100 mtrs

Image
  Saint Lucia's Julien Alfred did wonders to put her country in the Olympics map by beconing the fastest woman on earth . Before the semi-finals, when Jamaica's Shelly-Ann Fraser-Pryce withdrew, everyone thought Sha'Carri Richardson would easily win the gold. She was expected to become the world's fastest woman. However, Sha'Carri disappointed. St. Lucia's Julien Alfred won the gold in the women's 100 meters at the Olympics, finishing in 10.72 seconds. Sha'Carri secured the silver by finishing second, while America's Melissa Jefferson took bronze. The event was delayed slightly due to rain before the race. Despite the wet track, Julien seemed unaffected. She took the lead right from the start and maintained it until the end. Despite her efforts, Sha'Carri couldn't catch up. Julien set a national record by finishing in 10.72 seconds. Her celebration after winning gold showed how significant this victory was for her and her country. Sha'Car...
Read more

Olympics24 : China dominates TT with 5th consecutive title , France retain volleyball gold , some other event results

Image
  China successfully defended their Golds medal in the men’s table tennis team event with an emphatic 3-0 victory over Sweden at the Olympic Games Paris 2024. This marks their fifth title in the men’s team event, a competition they have dominated since its debut at the Olympic Games Beijing 2008. Host nation France secured the Olympic TT bronze in the men’s event by defeating Japan 3-2. In the women’s table tennis competition, China continued their dominance by winning their fifth consecutive gold medal with a 3-0 victory over Japan. This victory also marked China’s historic 300th Olympic gold medal. Japan took home the silver, while Korea Republic earned the bronze, their first medal in the team event since 2008. In badminton, Denmark’s Viktor Axelsen successfully defended his men’s singles Olympic gold, defeating Thailand’s Kunlavut Vitidsarn in straight sets. Malaysia’s Lee Zii Jia won the bronze after a three-set victory over India’s Lakshya Sen. Lee Yang and Wang Chi-lin of C...
Read more

Olympics24 : Ten men India edge out Britain in tie breaker to storm into hockey SF

Image
  India reached the Olympic hockey semifinals by defeating Britain in a shootout. The match ended 1-1 in regulation time, leading to a shootout where India won 4-2. India played with ten players for 42 minutes to secure the victory. In the semifinals, India will face the winner of the Germany-Argentina match. A win in Tuesday's match will ensure a silver medal for last time's bronze winners at the Paris Olympics. Following the advice of video umpire , Indian defender Amit Rohidas was shown a red card in the fourth minute of the second quarter for unintentional stick contact with a British player’s head. Video umpire Goyentzen suggested it was intentional, and South African field umpire Sean Rapaport recommended a red card, resulting in India playing the rest of the match with ten players. This is the first red card issued in this Olympic hockey tournament. Despite this, India remained undeterred. Coach Craig Fulton adjusted the strategy after going down to ten players. Captain ...
Read more