Sirsasana A (Headstand A), is an inversion and has been referred to by B.K.S. Iyengar as, “The king of all poses,” for its importance both physically and mentally. Practicing this pose consistently is believed to quiet the mind, as well as strengthen and tone the shoulders, neck, back, and legs.
In this sequence, the focus is on the placement of the head downward, below the heart, which can be very quieting for the mind. I find that practicing additional poses that quiet the mind, in preparation for Sirsasana A, helps students learn the sattvic qualities in Sirsasana before actually going completely upside down.
Poses like Prasarita Padottanasana (Standing Wide Leg Forward Fold), Parsvottanasana (Pyramid), Uttanasana (Standing Forward Fold), and any of the seated forward folds are great poses to incorporate into a class that is preparing for Sirsasana A.
Physically, this sequence focuses on the straightening of the legs. Although, in Sirsasana, we are balancing on our head, forearms, and wrists, it is important to remember the full extension of the legs upward. Dynamic extension of the legs gives direction to the shape upward and helps resist gravity or weight bearing on the head and arms.
As in Headstand, this sequence is a balance between the sthira and sukham (effort and ease). This pose is physically demanding and yet when we can practice it without strain or tension, the gripping is stripped away and the mind begins to quiet. One key to preparing the body and mind for Headstand is to weave those concepts into the sequence in preparation.
Lastly, the wind down section of class focuses on shoulderstand, or, “The Queen of all Poses”. It is important to lengthen the cervical spine after the weight bearing of Headstand. Poses like bridge pose and shoulderstand are great counter poses to headstand that can lead students physically and mentally towards Savasana.
Here is a great class sequence to gear students up for Headstand A:
Puttering/Warm-Up
- Sukhasana Forward Fold
- Child’s Pose
- Supta Padangusthasana A
- Downward Facing Dog
Sun Salutations
- 3-4 Rounds
Standing Poses
- Triangle Pose
- Standing Wide Leg Forward Fold
- Warrior 1
- Pyramid Pose
- Uttanasana
- Padangusthasana
- Padahastasana
Balance Pose
- Standing Split
Prep Poses
- Virasana w/ Gomukhasana Arms
- Seated Forward Fold
Peak Pose: Sirsasana A
Wind Down Poses
- Seated Spinal Twist
- Bridge Pose
- Halasana
- Shoulderstand
Savasana
Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @patrickfrancojr and @yogarenewteachertraining on Instagram.
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