E5267/Kaminoff/fig11.13a/417806/alw/pulled-r1 E5267/Kaminoff/fig11.13b/417807/alw/pulled-r2Supporting the weight on the bregma—the darker blue spot in figure a—results in the slightly
more arched position in figure b. Supporting weight near the crown—the lighter blue spot in
figure a—leads to a more neutral spine position.
E5267/Kaminoff/fig11.14/417809/alw/pulled-r2Acunchanasana.Even if you favor the bregma version of this pose and
enter into the pose with straight legs with the intention to
end up in a more arched position, the strength and coordina-
tion required to maintain salamba sirsasana safely demands
certain skills that can be best developed by practicing the
bent-leg entry into the pose. The key test is whether you can
raise the weight off the feet without jumping and maintain
the difficult pose known as acunchanasana (bent-legged
headstand) for several breaths.
Breathing
When the support for salamba sirsasana is derived from the
deeper intrinsic muscles of the spine, as well as the coordi-
nated actions of the hamstrings, vastii, psoas minor, internal
obliques, transversus abdominis, and serratus anterior, the
weight forces of the body are more neutralized in gravity. Then, the muscular effort of
remaining in the pose is minimized, and the breath is calm and efficient. At that point, the
inverted nature of the diaphragm’s action is emphasized because of the strong actions of
the abdominal muscles and pelvic diaphragm, which help to stabilize the center of gravity
over the base of support. All the internal organs, which anchor to the central tendon of
the diaphragm, can move differently in inversions.
Salamba Sirsasana (continued)
a b