Niralamba Sirsasana

Technique

1. Start in Marjari asana and place the crown of the head on a folded blanket between the hands.
2. Straighten the arms in front of the chest and place the hands flat on the floor, shoulder-width apart.
3. Straighten the legs; the weight is shared by the hands, feet and head.
4. Walk the feet towards the head, legs straight, until the trunk is vertical.
5. Pressing on the hands, bend the legs and lift the feet, bringing the knees to the chest.
6. Slowly raise the knees until they point upward and find the balance.
7. Gradually straighten the legs. In the final position the body is vertical and, ideally, the head carries all the weight: the hands only balance.
8. Hold as long as comfortable, then come down in reverse order and rest with the head on the floor.
9. Breathing: inhale and hold the breath while raising the legs; once balanced, exhale and breathe slowly. Keep the spine straight.

Awareness

Physically on the alignment of the legs, spine and neck; gradually on Sahasrara chakra.

What it gives

• Fully expands the chest and back.
• Strengthens and coordinates the legs.
• Develops a fine sense of balance.

Precautions

• No headstand of any kind with high blood pressure, neck problems or cervical spondylitis, heart disease, thrombosis, kidney problems, severe short-sightedness, weak blood vessels, conjunctivitis, chronic glaucoma, ear inflammation, any bleeding in the head, or epilepsy.

Learn it with Acharya Lokesh

Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.