Mastering the King Pose!

Sirasana is known as King of Yoga postures and not an easy one to master. This inversion pose is not only refreshing but its consistent practice can help you build an immense upper body and core strength. However, it can expose your head to injury so one has to be very cautious while starting off and practicing it. 

It's best to consider this pose when you have built enough shoulder, neck and abs strength. As you will need a lot of patience and practice to master this asana. I too am somewhere midway in my journey to learn this and I must say, some days it will be difficult and other days you will be surprised at the ability of your body to go upside down. To get into this asana, I have even considered spending time on Dolphin and Egg Tripod pose - more in later. 

Here are some basic steps to practice Sirasnana. But if you are new to Yoga or haven't practiced in a few years, its best to practice under the supervision of an experienced instructor. 

• Place your yoga mat alongside a wall. If you have a thin mat, fold it over for more cushioning.
• To get into the pose, come to your knees, place your forearms on the floor, and clasp your hands, positioning your elbows shoulder-width apart (creating an inverted V from clasped hands to your elbows). 
• Find the floor with the crown of your head, and cradle the back of your head with your clasped hands. 
• Engage your upper body as you press your elbows and wrists into the floor, and lift your shoulders. 
• Once you establish this stable base, lift your legs off the floor until your body is inverted and erect, balancing on your head and forearms.
• Begin to reach up through the balls of the feet, keeping your knees and ankles superglued together. Keep engaging that core to ensure controlled alignment!
• Hold this position for 5 breaths. 

• To come out, reverse the way in. Bend the knees towards the chest. Slowly lower one foot at a time.

• Then, reverse the move by bending your knees and curling them back into your chest one at a time. Rest in child's pose. 

Word of caution: Just keep in mind the risks of headstands, and chat with your doctor first if you have a medical condition. 

Image by Olya Ku from Pixabay 

Namaste!