Sirsa: Head
Asana: Pose
Niralamba Sirsasana at a Glance
Niralamba Sirsasana or the unsupported headstand is the advanced variation of Sirsasana, where arms or legs do not support any part of the body. It is believed that it opens the third eye (Ajna) chakra, which promotes inner knowledge and also activates the Saharara chakra.
Benefits:
- It helps to energize your entire body.
- It helps to strengthen your upper body, core, neck, and legs.
- This advanced headstand pose helps to balance all the chakras.
- It helps to improve the blood circulation to your head, which helps to rejuvenate the mind.
Who can do it?
This advanced asana should be done only by yoga practitioners, in their advanced stages and under the guidance of yoga teachers. People in sports during advanced strength training can do it under the guidance. Individuals who have good core strength, balance, focus, and patience can do it under guidance and support.
Who should not do it?
Beginners should avoid doing this pose. Individuals with any injury to their neck, back, shoulders, spine problems, and legs should avoid this pose. Individuals with any surgery should avoid doing the pose. Women during their pregnancy and menstrual cycle should avoid this pose.
How to Do Niralamba Sirsasana?
Follow the Step-by-Step Procedure
If you are new to this pose, do it with a support partner and under the guidance of a qualified and experienced yoga instructor. You would need to prepare every part of the body before you get into this pose, or it may cause severe injury.
- First, try out the easier variations before you get into the advanced inverted position.
- Start by sitting down on your knees, take deep breaths, and get relaxed.
- Place your hands on the floor, your shoulder width distance.
- Now place the crown of your head in between the palms and lift your hip.
- Inhale and slowly walk your legs toward your head.
- When your back is straight, exhale and slowly lift your legs up and straight as in the headstand pose.
- Here your body weight is not on your arms or legs.
- Place your (arm position) arms reach forward just as a balance but not taking any weight.
- Your feet would point upward and be relaxed, and your whole body would be vertical.
- Hold this pose for a few seconds and slowly come back to the starting position.
- Do Tadasana to help bring back the excess blood from the head to the body. Lie down in Shavasana for a few minutes as a resting pose.
What are the Benefits of Niralamba Sirsasana?
- This pose strengthens your back, neck, legs, hips, and arms.
- This pose helps to boost your mental clarity and physical energy.
- This increases the blood flow to your head region.
- This can give you inner peace, by relieving stress and anxiety.
- This helps to strengthen your core muscles.
- This helps to increase your focus and concentration.
- This also helps to improve your balance and coordination.
Health Conditions that Might Benefit from Niralamba Sirsasana
- This can help purify the blood.
- This pose can help to activate your mental health and vitality.
- This can also help to keep your digestive system healthy.
- This can relieve mild headaches and asthma symptoms.
Safety and Precautions
- If you have any injury or surgery done, just avoid this pose.
- Do the preparatory yoga poses.
- Never do it after your meal.
- Do it under the guidance of your yoga teacher.
- Do the simpler versions before you get into this pose.
Common Mistakes
- Not keeping your body aligned properly.
- Avoid engaging the core.
- Avoid holding your breath.
- Avoiding the pain and discomfort during the pose.
Tips for Niralamba Sirsasana
- Never practice it alone unless you master it.
- The arms reach forward with the fingertips touching the ground.
- You should have strong neck muscles.
- Niralamba Sirsasana should only be attempted after mastering the supported version.
- Avoid rushing into the pose or coming out of the pose.
Physical Alignment Principles for Niralamba Sirsasana
- Crown of the head on the ground.
- Arms provide balance and do not bear weight.
- Tuck your chin and neck relaxed.
- Engage your core for stability.
- Engage your glutes for support and stability.
- Head to heel in one-line entire body weight on the head.
- Avoid sinking your shoulders.
- Toes are pointed and the entire body is stacked on the head.
Niralamba Sirsasana and Breath
Breath is an important part of this advanced and challenging pose to maintain stability and balance. Take deep breaths before you start the pose. Inhale deeply and come to the first step up. Inhale and walk your legs and as you exhale lift and straighten your legs up engage your core and let your body be in one line from head to toe. Keep breathing throughout the pose
When you release the pose, Inhale deeply bring your legs to the ground keep breathing, and bring your arms down and feel the stretch. Your breath will release the stress and tension in your body and give you a feeling of calmness with your breath.
Niralamba Sirsasana and Variations
- Headstand pose
- Salamba Sirsasana
- Salamba Sirsasana 11
The Bottom Line
Niralamba Sirsasana is a challenging pose that gives importance to balance, focus, and stretch. This pose demands good flexibility and core strength and can be achieved by consistent practice to reach the final version of the pose. People with any health concerns should consult their doctor. Students doing this pose for the first time should do it under the guidance of their yoga teacher.
Follow the physical alignments respect your body and progress gradually and safely Coordinate the movement with your breath, and experience the feeling of calm and peace in your body and mind. This will improve your patience level.
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