Mantra Universal

http://www.youtube.com/watch?v=5fVslsti1A0&feature=related

Modified Sirsasana Poses

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Physical and Therapeutic Benefits of pose

This pose has been nicknamed the "King of Poses" because it is hailed for the many benefits it presents.

Physically the pose helps to stimulate blood flow to the brain. This helps with clarity of thought and reflexes due to increased oxygen in the brain. Because this pose is an inversion, it helps to move toxins out of the body by bringing the legs over the heart center. These benefits can only be experienced when breathing is stable and relaxed, so remember to come out of the pose if you experience pain or lightheadedness.

As mentioned above, the increased oxygen helps with clarity of thought and helps to release tension in the mind. This can be a very relaxing pose and changes the practicer's perspective when they are inverted. Even in modifications of the pose, the most important element is having the legs above the heart and brain. In order to experience the clarity of thought, and both physical and mental benefits.

http://www.indovacations.net/Yoga/salamba-sirsasana.htm

Salamba Sirsasana- Full pose

This is the full pose, notice how each vertebrae is in alignment, with the neck kept straight and both elbows bent at a ninety degree angle.

Modified Salamba Sirsasana, this pose is one of several modifications you can take

Salamba Sirsasana

Sanskrit name- Salamba Sirsasana

Sa- with lamba- support, Sir- head, asana- body position

English name- Supported Headstand

Critical elements of pose- Guide to Salamba Sirsasana

To begin this pose start by sitting on knees. Then bend forward into child's pose bringing elbows and hands together to form an equilateral triangle. Then, keeping elbows in line with shoulders lean forward with forehead to ground, pressing forearms into mat for stability. Make sure to keep equal pressure on all parts of arms and hands. Next cradle crown of head in hands and lengthen back upward, making sure to stay grounded and stable.

When you feel stable begin walking feet towards elbows, stacking the vertebrae and tightening your core. Remembering to breath first, bend one knee then the other, pressing outer edges of palms and forearms into mat equally.

*There are many different modifications for Salamba Sirsasana but in order to enter full pose extend both feet straight upward, engaging thighs and tightening Mula bandha, Uddiyana Jhalandara bandha to stay stable. Always keeping in Tadasanda, flex feet and extend upward, keeping to your center

*You're completely into the posture when breathing is relaxed and even. Never stay in this pose if it feels uncomfortable or if you need to sneeze, turn your head, etc.

Hold the pose for up to five minutes, but only stay in the pose for as long as is comfortable.

Finally to exit the pose bend knees and bring down onto mat, making sure to rest in child's pose to avoid a head rush.

Muscular Actions involved in the Asana

Engaging biceps to press into mat, providing stability

Working your core to maintain stability when inverted

Using your upper and lower back to relieve pressure on neck

Finally, while fully inverted make sure to engage thighs and quadriceps, flexing feet in Tadasana and breathing deeply

Citations

http://yoga.about.com/od/yogaposes/a/headstand.htm

http://www.yogajournal.com/poses/481

http://en.wikipedia.org/wiki/Shirsasana