Discussion Forum: General Discussion: Iyengar Yoga: Sirsasana

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Discussion Forum: General Discussion: Iyengar Yoga:
Sirsasana

Rob
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Jun 11, 2003, 7:24 PM

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Sirsasana	Can't Post

I have been practicing Sirsasana for about 15 years but am still unable to take the legs up straight. I wonder if anyone has any tips on getting over this one. I am convinced my problem lies entirely with tight shoulders preventing me grounding through the forearms when I walk the feet in to go up. My conviction is based on being able to completely control ascent and descent with straight legs when I place a low folded blanket under my elbows to raise them. I am working with Gomukhasana to open the shoulders. Also two elbows placed on a ledge in ardha uttanasana.

emily
Regular

Jun 13, 2003, 10:48 AM

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Re: Sirsasana [In reply to]	Can't Post

Rob,

I don't know about the shoulders, so maybe this won't help you. However, going into sirsasana with straight legs requires strength in the lumbar. I learned this at first by practicing coming down from sirsasana with straight legs (taking them up bent). Gradually I gained more control and was able to take them up straight.

emily

Rob
Novice

Jun 13, 2003, 6:10 PM

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Re: Sirsasana [In reply to]	Can't Post

Hi Emily
I don't think it is the lumbar in my case since I can easily go up and down with a slight lift under my elbows.
Thanks for the feedback though,
Rob

emjay
Regular

Jun 18, 2003, 9:16 AM

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Re: Sirsasana [In reply to]	Can't Post

Rob,

Try seeing if you can go up with your legs straight from Prasarita Padottanasana. If so, then it's pobably not just your shoulders. You may need more ab strength. Practice Urdhva Prasarita Padasana (lie supine and lift your legs to 90 degrees, then lower them slowly, pausing a few times along the way, breathing naturaly), and Paripurna Navasana.

To help the shoulders you could also try kneeling on the floor (on a folded blanket if you desire padding) and bending forward to rest your elbows on a chair seat. Your thighs should be vertical and your back horizontal. Your inner upper arms will be near your ears. Try to keep them as close to your head as possible. Maintain a natural curve to your spine, neither tucking nor tilting the pelvis. The forehead can rest on the chair seat as well, or hang freely, whichever is better for you. With the elbows bent at a right angle, hold a block between your palms. There are three ways to hold the block: (1) begin by holding it so that the hands are closet to each other - pressing into the broadest face of the block, hold for awhile, then (2) change so that you hold on the mid-sized face, hold some more, then (3) lastly press into the smallest face, holding again for awhile. The hands progress from close together to wider apart. Finally bring the block as close to your back as you can and hold some more. You can also attempt to extend the sitbones straight back to open the armpits more and lengthen the triceps. As you progress you can move more quickly to holding the block with the hands at their widest, then hold for much longer. Rememeber, as usual, to breath comfortably.

Namaste,

Emjay

nagrajm
Regular

Jun 18, 2003, 9:53 AM

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Re: Sirsasana [In reply to]	Can't Post

As emjay said, AB strength is certainly the most important pre-requisite. Follow his advice on strenthening ABs and at the same time learn and practice Urdhva Dandasana.

The simplest way to practice Urdhva Dandasana is to hold this position when coming down slowly from Sirsasana. This will increase the strength of your ABs and Quadriceps which are vital.

Also, lean back a little when coming down to Urdhva Dandasana so that the plumb line from your center of gravity passes close to the crown of your head. This will prevent you from topling.

Once Urdhva Dandasana is mastered, it is then only a matter of going up or coming down from that position.

Bryan Alexander
Enthusiast / Moderator

Jun 20, 2003, 7:40 AM

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Re: Sirsasana [In reply to]	Can't Post

For shoulder-opening in a sequence prior to Sirsasana, may I also suggest Pinca Mayurasana, and that same pose lying on one's belly with elbows and forearms pressing into a wall.

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