Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

7

Chapter

Selected āsanas for integrating the aims and principles

Selected asanas̄ Selected āsanas

Selected asanas̄ Selected āsanas

29. Sālamba Śr āsana (Figure 7.9 5 )

Meaning of the āsana and its name

Sālamba means supported, śīra is the head. Sālamba

Śīrāsana is headstand supported by the arms and

hands. In classical yoga texts Sālamba Śīrāsana is

called the king of all āsanas (Haha-Yoga-Pradīpikā,

chapter III: Sinh 2006). It is beneficial for almost

all physical and mental aspects. Reversing the posi-

tion of the body helps to reverse habits that are an

obstacle for health. Nevertheless some cautions

are necessary. As with all other āsanas, the ben-

efits only come if the āsana is practiced correctly.

Therefore it should only be learned under the guid-

ance of a qualified teacher. Before learning Sālamba

Śīrāsana all the standing poses, Uttānāsana, Adho

Mukha    Śvanā ̄sana, Sālamba Sarvāgāsana, and

Halāsana should be mastered. Sālamba Śīrāsana should

always be followed by Sālamba Sarvāgāsana, either

immediately or with other āsanas in between.

Getting into the posture

1. Prepare a folded mat or blanket as a comfortable
   and safe head support.


2. Kneel in front of this head support.


3. Place your elbows in one line on this support; to
   measure the distance of the elbows at shoulder
   width, put your fingers around your elbows;
   leave the elbows there, release the hands from
   the elbows.


4. Maintaining the alignment of the elbows,
   interlock your fingers so that the pits are
   together, and the tips of the thumbs are
   touching.


5. The little fingers and little finger sides of the
   wrists are firmly on the floor.


6. The hands are like a cup for the head.


7. Place the crown of your head on the floor; the
   cup formed by the hands is completely touching
   the back of the head, but not underneath the
   head.


8. The knees are close to your elbows.


9. Stay calm in this position for a few breaths.


10. Keeping your wrists perpendicular to the floor,
    your middle lower arms firmly on the floor,
    maintaining the distance of the elbows and the
    crown of your head still, lift your shoulders away
    from the floor.


11. Let your toes point towards your head, the heels
    off the floor; maintaining the adjustments of
    point 10, straighten your knees (Figure 7.9 2 ).


12. To learn how to stabilize the lifting of the
    shoulders to protect the cervical spine, lift your
    right leg, then your left leg as far as possible,
    holding each side for 1–2 breaths; repeat 2–3

Figure 7.91