Follow the given steps in order to complete the Shirsha padasana or head to toe pose -
Bend the knees.
Move your chest toward the floor at the same time simultaneously move your feet toward the back of the head.
As the chest moves forward, slowly begin to lift the head to roll toward the forehead.
One by one, catch the feet with your hands and pull them to the head.
You have to look straight ahead. Hold at this position and breathe.
As you move your leg, you will feel intense stretch in the back of your leg.
To come to the fore, release your hands and interlace the fingers behind your head. Root down through the forearms and the head and by inhaling lift the legs vertical.
Do relax for some time and do it again nearly times in a yoga session.
The anatomical focus of Shirsha padasana is related to feet, legs, hips, thighs, waists, shoulders, stomach, back, neck and head.
Shirsha padasana helps to strengthen the neck, the shoulder, the back, the thighs and the foot. This is a wonderful exercise for the disorders of the urinary system. This asana prevents fat accumulation in the region of stomach and hips. It is one of the best solutions to cure congested liver, spleen and many related problems.
There are many benefits of Shirsha padasana or head to toe pose. Some of them are listed below -
Reduces anxiety and stress and enhances self-confidence
Promotes heart relaxation by directing blood to the brain, allowing gravity to do the magic
Heats and cleanses the body
Very stimulating and revitalizing
Stimulates the nervous system, increasing mental power, concentration, clarity and balance
Feels centering, calming and soothing
Helps recovery from loss of sleep and memory
Fortifies the spine, neck, shoulders and arms
Tones the abdomen, legs, and the neck muscles
Stimulates lung tissue, relieving colds, coughs, tonsillitis, bad breath and palpitations
Cleanses and massages the internal organs
Reduces muscular strain and stress
Boosts metabolism and alleviates IBS and other digestive concerns
Directs blood flow to the face, providing an organic facelift and facial
Dissolves stress, sadness, depression, and lethargy due to pituitary stimulation - the endorphin, "happy hormone" releasing gland
Encourages a sense of lightness and ease
Offers anti-aging perks (it prevents grey hair and could reverse grey hair)
This pose strengthens the back
It helps those with arthritis of the lower back, dorsal region and shoulder joints as well as dealing with lumbago, sciatica, and general backache.
It also works on the legs
Varicose veins, and coccyx pain and displacement can also be reduced.
Diseases of the respiratory system, lungs and heart such as palpitations, asthma, breathlessness, bronchitis, nasal catarrh, chills, cold and cough, and (after medical treatment and rest) pleurisy and pneumonia, can all be tackled by doing this asana. 23. Headstand also brings relief for those suffering from digestive problems; constipation, acidity, colic and colitis can all be ameliorated with this and other poses.
It can also boost low blood pressure.
Conditions such as diabetes, displaced uterus, epilepsy, umbilical hernia, inguinal hernia, impotency, anemia, appendicitis, insomnia, kidney problems, menstrual disorders, prostrate problems, tonsillitis and duodenal ulcer get great benefit from this asana.
Don't do this exercise if you are suffering from weak heart, high blood pressure and ear ache. Shirshasana should not be practiced soon after performing hard yogic exercises. It is one of the most difficult asana or posture so that do this exercise with extra care. Those who suffer from severe spinal column ailments like lumbar and cervical spondylities should abstain from doing this particular asana.
Those who want to do Shirsha Padasana must perform this asana under the personal supervision of your instructor or partner. This is an advanced asna pose so there are chances of harming yourself while doing at the beginning. Doing this asana is not so easy, a lot of risks are involved for doing this particular asana. Practising this exercise daily can make the practitioners good in this posture.
The variation in Shirsha Padasana can be Eka Padasana or One-Legged Pose this is done by lifting one leg straight up into the sky. Sirsa Padasana is yet another variations of this which needs great flexibility.
Regular and advanced practitioners can move on well into Shirsha Padasana from Dhanurasana or from Shirsana by firmly standing with the the Supported Headstand and then slowly benting your legs to the head. On the other hand, advanced practitioners may attempt Salamba Sirsasana, and even deeper backend Sirsa Padasana which require great flexibility.
It is compulsory to have partner when you are practising Shirsha Padasana. A partner would be helpful when you stand in headstand position and stretch your legs in order to catch you from losing the balance and about to fall on the ground. Your partner can help you and keep your position correctly while you are performing the given steps of this yogasana. A partner can inspire the practitioner with confidence when things are performed in an appropriate manner and intimate you by a hint when you go wrong in any given positions and circumstances.
The preparatory poses of Shirsha Padasana are different types of Sirsasana series.
The follow up poses of Shirsha Padasana are Eka Pada Sirsasana (Foot behind the Head Pose do not confuse this with the headstand variation in the same name). The more advanced version is, Yoganidrasana (Yogic Sleep Pose).
The deepening of pose in Shirsha padasana leads to the expansion of other asanas. Once you have successfully completed Shirsha padasana, there are further challenging asanas you can work do which incorporate placing your leg behind your neck.