Salamba Sirsasana
Salamba: supported Sirsa: Head
(sah-LUM-bah shear-SHAH-sun-uh)
RELATED ASANAS
Adho Mukha Vrksasana - Pinchamayurasana - Salamba Sarvangasana
ENERGETIC ALIGNMENT
Salamba Sirsasana
Key Actions: Forearms press into Earth - Lift out of shoulders (taking pressure off neck) - Uddiyana Bandha - Inner thighs activated - Padma Pada
Apana: Anchor forearms into the ground
Samana: Activate inner thighs and draw into the core with the activation of Uddiyana Bandha to create stability in the inversion
Prana: Lengthen legs toward the sky
Vyana: Press through the balls of the feet
Udana: Lengthen through the spine, lengthen pubic bone toward your feet
COMMON MISALIGNMENTS
-Externally rotating the legs
-No activation of the core to lengthen the spine
-Shoulders hunched by ears, neck shortened
-Legs not vertical over hips
ASANA NOTES AND BENEFITS
-Calms the brain and helps relieve stress and mild depression
-Stimulates the thyroid and prostate glands and abdominal organs
-Stretches the shoulders and neck
-Tones the legs and buttocks
-Improves digestion
-Helps relieve the symptoms of menopause
-Reduces fatigue and alleviates insomnia
-Therapeutic for asthma, infertility, and sinusitis
FOUNDATION ANATOMY
HA/Solar - Contract – Upper Trapezius, Anterior Deltoids, Triceps, Biceps, Brachialis, Infraspinatus, Teres Minor, Gluteus Maximus, Adductors, Erector Spinae, Quadratus Lumborum, Rectus Abdominus, Iliopsoas, Pectineus, Quadriceps, Tensor Fascia Lata, Gluteus Medius, Peronius, Tibialis Posterior
THA/Lunar - Lengthen – Triceps, Posterior Deltoid, Pectorals, Hamstrings, Tibialis Anterior
THREE PART VINYASA