Asana Tip Sheet #19 Mukta Hasta Sirsasana (Hands-free headstand)

Extend through toes Because this is an and inner unbound headstand, legs. more weight is on the crown than with bound headstands. Your standard, This is for advanced bound headstand practitioners only. needs to be strong before attempting unbound versions.

Tailbone tucks Strong legs with slightly, engaging slight internal mula and rotation. uddiyana bandhas.

Draw shoulder Encourage blades towards breathing to hips. open and deepen.

Place backs of Drishti, hands mat width nasagrai apart. Press firmly down. Engage lats strongly as hands press down.

asana name contraindications mukta = free; liberated • Eye conditions, high blood pressure, brain hasta = hands injury, menses, headache, neck/back injury, vertigo sirsa = head asana = seat modifications or alternatives • Sarvangasana or bound sirsasana benefits = (these are merely a few!) • Practice stabilizing on crown by leaving toes • Calms the nervous system on floor before lifting legs. Stay at this • Increases blood flow to the brain. stage for weeks or months. • Draws focus internally and allows us to see • If preparation has been proper, this pose the world (and ourselves) from a different will feel surprisingly easy on first attempt. perspective • A spotter is a great moral support at first. • Reduces pressure on abdominal organs • Strengthens muscles of arms, shoulders, attitude back and neck • Courage, faith and commitment

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