Salamba Sirsasana

Salamba: supported Sirsa: Head
(sah-LUM-bah shear-SHAH-sun-uh)

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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