Head Stand (King of Yoga) – How to do it! (Part 2) Posted on March 12, 2018
In Hwa Chong Institution, in the past, I was asked to do Health and Fitness as a teacher in – charge, besides taking track and field and cross – country as a CCA. While the girls did yoga exercises the boys were opened to weights training, my aim there was to blend the two, so that girls can benefit in doing weights training and they do not lose out in muscular strength which enhances the quality of life by making one more independent.
As for the boys, I had to open them to the research findings from my own research that I had to do as a requirement for Masters in Education (University of Western Australia, 2005-2008) on Sports Participation done in a school in the east of Singapore. They were told to take up yoga so that they can have additional health benefits.
There were a number of yoga poses that I demonstrated and break it into parts to enable them to master it. Of the poses, my focus was to enable them to master head stand (king of yoga), shoulder stand (queen of yoga) and triangle stand (sage pose). Besides other yoga exercises given, all were exposed to meditation as well.
Yoga was taught so that many will very good vitality. It was my intention to highlight on not just on benefits of the yoga pose but on how to break it up into parts as well. A sequence will help. For those who are thinking of growing tall, this is a very good pose to master if you have not reached age 21 yet. I learnt this when I was in SJI, where a band teacher taught us. In the past, I was the shortest in class. Over time, I believe it had helped me to grow taller to a height of 1.71 metres. Even a 1-5min head stand will help. The maximum, one could do is 10min and I think it is enough. It is the best for recovery from exercise and the best yoga pose for avoiding many diseases.
Important things to do before doing this pose.
1. Seeing a physician before doing this pose. The physician will be able to tell whether you are ready to do by physical examination.
2. One should get a yoga exponent to teach this pose to be safe. The yoga exponent will be able to teach the student step by step this pose and help one master this pose.
3. One should ensure that they do not have any spine or neck problems.
Step by Step Approach to Sirshashana Salamba (Supported Head Stand)
Place a mat or towel which has very good cushion for very good stability. The cushion must be flat. Interlock the fingers. the fingers should be facing vertically up. Let the elbow be on the floor, forming an equilateral triangle. Form a V pose or similar to the mountain pose. Use the feet to walk in towards the head until you cannot move in.
Walk your legs in to the point that you cannot move in anymore. At this point, note that the elbows and the interlocked hands should form an equilateral triangle. Ensure that the angle is not below or above 60 degrees. Anyway, take note that this is just an estimation. Place emphasis on the head and elbows at this point form a firm foundation on the floor before you go up to do the head stand.
Slowly give a kick on one or two of the legs and go up to this point shown below. The thigh to the body should be forming about 90 degrees. The legs should be horizontal to the floor. One may fall over to the other side. Just be brave to fall onto the other side like what the babies do. It may be a good practise to do against the wall or at the corner of the room. One could use a long folded towel to do this. One could stop at this STEP 3 if one finds it hard to master the head stand at first. Over time, one could go to the STEP 4.
Bring the legs up from STEP 3 and stay there with the support coming from the head, a point at the head area where the footballers head the ball when the ball is in the air, and the elbows. If one places so much emphasis on the head and less on the elbows, it will not be easy to balance. This stand is just like the tripod stand, the support should come from the head and hands. Over time, the hands will gain tremendous strength and one can go to Tiger stand, an advanced pose in yoga.
Variation – Leg Split
Variation – Frontal Split
Edited By Tan Mariviv