Asana / posture on the head, Sishasana

Position on the head is great to increase brain power and maintain a healthy heart. We will prepare with the average position on the head or Sirshasana. We follow the text of the book Sivananda Yoga. Guide for beginners. Run: Raúl Torres, Professor of the international school of Yoga. Photos: Thor Castro.


1. kneeling on the mat, lean forward, wrapped with each hand your opposite elbow and lower the arms to the ground. The distance between elbows should correspond approximately to the width of your shoulders.

2 keeping the elbows where they are, move the hands forward and interlaced fingers. In this way you will create a strong triangular base with elbows and hands, which will balance the body weight on the three vertices of the figure. "Mentally said" my arms are my legs "to help you keep as much weight on this kind of"Tripod".

3 supports the top of his head on the mat, while hands firmly holding his back.

4. supports the toes and elevates the body keeping the hips in the air and straight legs. Steps by pressing the elbows and hands firmly against the mat.

5. with your legs stretched, progresses with your feet towards the head, until your back is as stretched as possible. Continue pressing the body weight on the tripod of support you've created with your arms. Then, lower your knees to the floor and relax in the posture of the child during some breaths. Remember, in any case, you should only move forward when you feel completely safe with the first five steps. It doesn't matter how long you take. There is no hurry.

6. When you feel ready to move forward, flexing your legs and slowly takes off the feet of the ground. Don't try to "jump" or giving a "kick", or not try to stretch your legs, since you could lose your balance to do it and fall back. Just tilt the pelvis slowly backwards until you find the point of balance in the lower third of the back. In this position, the weight of your legs bent, is balanced by the weight of your hips and buttocks. Dumps the greater amount of weight on your forearms and your hands, breathing rhythmically and keep the asana for a maximum of one minute. Then down very gradually in the order opposite to the employee when ascending: first supports the feet on the floor, away from the body by some steps and slowly leading the knees towards the floor.

7 remained a few moments in the posture of the child.


Once you get to balance your body safely in middle position on the head, you can carry out the full posture.

1 keeping the hip securely in place on the average position on head, slowly raises the knees until they are pointing up. Focus on the balance of the third lower back, so that the body does not fall forward or backward. Keep the weight on the tripod of the arms and hands. Breath rhythmically, continues with knees bent and try not to arch your back.

2. Once you feel stable, slowly begins to rise the foot until legs giving in upright position and all leather forms a line as vertical as possible. Breathe rhythmically and keep the asana for a maximum of one minute, while you do it, display head arteries are dilated to reduce pressure in the area and make the most comfortable posture. To exit, slowly flexing the knees and lower feet to the ground.

3 it rests in the posture of the child for a few moments.


  • Enhance the supply of oxygenated blood to the brain, greatly increasing the memory and concentration.
  • It strengthens the heart beat since it increases the venous return to the heart.
  • It relieves any pressure in the lower third of the back.


  • Hypertension.
  • Glaucoma, retinal detachment.
  • Infections that can affect the head (ear, colds).
  • Neck injuries.
  • Menstruation and pregnancy.
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By • 9 July, 2013 • section: Asanas, Practice