Ardha Sirsasana

Ardha Sirsasana On Forearms is s the preliminary practice and a basic inverted yoga posture that serves as a preparatory pose for the full version of Sirsasana.

In other cases, there is a flow-through Ardha Sirsasana on the forearm – alternatively, another flow, which requires more strength and power. As an inversion, Half Headstand Pose has a range of physical benefits, including opening the Sahasrara (crown) chakra, gaining more confidence about their bodies, and boosting energy, thereby reducing anxiety, fatigue, and stress as well as s create inner peace.

Ardha Sirsasana: Quick Facts

  • Sanskrit Name: Ardha Sirsasana
  • English Name: Half Headstand Pose On Forearms
  • Other Name: Half Headstand Pose On Forearms, Ardha Sirsasana On Forearms,
  • Pose Level: Intermediate
  • Pose Position: Prone
  • Type: Inversion, Forward-Bend
  • Chakra: Sahasrara (crown) chakra
  • Stretches: Arms, shoulders, hamstrings, calves, and arches
  • Strengthening: Arms and legs
  • Contraindications: Carpal tunnel syndrome, Shoulder, neck, or wrist injury

‘Ardha Sirsasana’ is also made up of a combination of three words – ‘Ardha, Sirsa, and asana’, ie ‘Ardha’ resembling ‘half’, ‘Sirsa‘ means head, And asana stands for posture. Hence it is called ‘Ardha Sirsasana’ and ‘half headstand pose in English.

So let’s know how to do Ardha Sirsasana, the benefits of Ardha Sirsasana, and what precautions to take while doing this asana.

How To Do Ardha Sirsasana – Half Handstand Pose

  • Fold a blanket or sticky mat into four parts and place it on the ground in front of you.
  • Get down on your knees in Vajrasana posture and fold a blanket or sticky mat into four parts and place it on the ground in front of you.
  • Keep the elbows firmly on the mat about shoulder-width apart and place the fingers of the hands on the mat lying on the ground.
  • Interlock the fingers of both your hands.
  • After interlocking the fingers, fold the palm in the shape of a bowl and slowly place the crown of your head just above the blanket with the fingers inside.
  • After this, slowly raise both your knees, bring the buttocks up, and keep the toes on the floor, straightening the legs, almost forming a triangle (legs-behind-mat).
  • Make sure that the spine should be perpendicular to the ground, the legs are straight and the feet are raised on the toes.
  • It is important to keep the head close to the ground and prevent further slipping and then not to move during the entire execution of the asana.
  • Here take 5-6 slow breaths and keep the neck and shoulders relaxed. Stay in this position for a few minutes or as long as you are comfortable.
  • Then return to the starting position.

Preparatory pose

The following poses to build a sequence leading up to this pose: 

Benefits

This inversion yoga pose with the forwarding bend pose helps stretch the muscles of the back, lengthening the spine and with time helps keep the back strong and yet supple.

Ardha Sirsasana can obviously help bring balance to the body. With time and practice, this exercise is done in preparation for the full top stand. Though holding this mudra for a long time may be difficult, holding it for a long period brings all the chakras in balance.

When you practice Ardha Shirshasan upside down on the ground, the blood flow to the brain increases, due to which the brain functions are better and concentration increases.

Along with the benefits for the heart, Ardha Sirsasana on the Forearms also always bring benefits for the respiratory system, lungs, and throat.

It strengthens the muscles of the nape and neck as well as relaxes the back muscles.

It is also a good exercise to relieve tension headaches, mild depression, insomnia, and sciatica.

Precautions 

Avoid this posture when suffering from:

headache
migraine
recent or chronic neck and spinal injury
neck pain
wrist pain
glaucoma
and diarrhea
after food with a full stomach.

Conclusion

Ardha Sirsasana also known as the Half Handstand On Forearms is a preparatory pose for the full version of Sirsasana that is frequently practiced in the forwarding bend pose. In this, the body forms a partial “V” shape. Its practice can help in achieving a high level of strength and flexibility in the body.

It has very benefits including strengthening the core, strengthening the lower back, calming the mind, improving digestion, and boosting energy, also reducing anxiety, fatigue, and stress and energizing.

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Disclaimer

The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional