Yoga BLOG

Shashankasana: from the rabbit to the headstand The headstand is an exercise that many yoga practitioners aren't able or willing to perform right away. For many people, standing on their head is a challenge at first. A good exercise for you in this context is the rabbit pose. In Shashankasana, you also place your head on the floor, but without placing your entire body weight on it. This is why many beginners quickly feel confident in this exercise. Here you will find all the important information about the asana. The posture of the rabbit Just imagine what it looks like when you suddenly spot a hare or rabbit in a field. These animals often crouch in a hollow, fearing predators, but their ears, as these velvety rodents' ears are called, clearly point upwards. You can easily imitate this pose in Shashankasana. Using your heels, knees, and head, you distribute your body weight across three areas. Clasp your hands behind your body. Depending on how intense a stretch you want, you can either stretch your arms vertically upwards or extend them slightly further above your head. Take Shashankasana The best way to get into the rabbit pose is from Vajrasana, the diamond pose . Another possible starting position is on all fours. You place your head between your hands on the mat or any other surface of your choice. A non-slip surface is important! Position the crown of your head in the middle and take the time to check this position and adjust it if necessary. Only when it feels good do you release your hands and cross them behind your back. Then you stretch your arms and choose the stretch for your shoulders and chest by stretching the arms vertically upwards or a little further back. Stay relaxed in this position for a few breaths and then release. Child's pose is a good opportunity to reflect. Stay here for a while too. What Shashankasana does to your body You'll likely feel the stretch in your shoulders and chest immediately. It's a valuable counterbalance to many professional activities, such as those that require you to spend the entire day hunched over at a computer or carrying heavy loads. Your shoulders will improve their mobility, and your neck will be beneficially strengthened. All of this can help if you frequently suffer from tension or pain in the shoulder and neck area, or from headaches. After a while in Shashankasana, you'll experience a soothing relaxation of your back. Letting go is the principle here, which can be a valuable aid in many yoga exercises. When you consciously breathe into your belly, Shashankasana also gently massages your abdominal organs, which can have a positive effect on your digestion. Energy and relaxation through the rabbit Energetically, Shashankasana affects your brow and crown chakras . This is closely related to the improved blood circulation your head experiences in the rabbit pose. This circulation also affects your mind, for example, by improving your ability to concentrate. The increased blood flow is also a welcome boost for your eyes. Fatigue can also be improved by the increased blood flow. Furthermore, the peaceful rabbit pose also brings you relief from the stress and hectic pace of everyday life, providing you with the calm we all need for our well-being in your very own rabbit hollow. Harmony and balance reappear in Shashankasana! Image © fizkes / 123rf.com

Salamba Shirshasana - the supported headstand Salamba Shirshasana is the Sanskrit name for the supported headstand. It is derived from the following combination: "Sa" stands for "with," "alamba" refers to the support, and "sirsa" is the name for the head. The pose is classified as an inversion pose. In terms of difficulty, it can best be described as "moderately difficult" to "relatively easy." The supported headstand stimulates several parts of the body, especially the neck, arms, torso, and shoulders. Overall, however, it is a good exercise for the entire body. Salamba Shirshasana works best with two yoga blocks and a wall for support. Performing Salamba Shirshasana Salamba Shirshasana can be performed with one or two supports. For the single-support variation, lean your back against the wall to make the pose easier and more comfortable. You can gain additional support by resting your shoulders on the two yoga blocks mentioned above. In this case, your head would be centered between the blocks. This additional support can be particularly helpful for beginners, not only because it helps but also because it provides additional security for the first two or three times you do it. Once you've gotten used to the supported headstand, the wall is sufficient support. As the name suggests, this exercise doesn't require any support at all. To perform Salamba Shirshasana for the first time, position yourself on your knees facing a wall with two yoga blocks roughly the same distance between your shoulders. The blocks are on the floor and remain there throughout the pose. In the second step, bend your entire body forward, bringing your face closer to the wall. In this step, position your hands in front of the two blocks, ideally with your fingertips lightly touching them. Similar to a forward roll, position your shoulders on the block to your left and right. Stretch your head straight towards the floor so that the top of your head touches the floor. Keep your hands in front of the blocks, with your fingertips lightly touching them. In the next step, straighten your legs and lift your bottom upwards. You are now in the ideal position to slowly move into supported headstand. First, raise one heel toward your bottom, then raise the other leg, assuming an "egg shape." In this position, you are already in an upright position, but your legs are still tucked in, so your knees are leaning toward your head. Here, you can take a deep breath. In the final step, slowly extend your legs toward the ceiling: this will bring you to Salamba Shirshasana. Once you've reached this point, it's up to you whether you want to use the wall for additional support. Regardless of whether your legs are swinging freely or leaning against the wall, you should remain in the Salamba Shirshasana position for at least three deep breaths. It's important to keep all parts of your body active throughout the entire exercise and to be aware of your position in space. If you want to end the supported headstand after at least three breaths, do so as carefully and consciously as you entered the position. Therefore, first lower one leg slowly towards the floor and then pull the other leg up halfway. This successfully completes Salamba Shirshasana as an exercise. Image © fizkes / 123rf.com