Part 3 — Headstand (Shirsan with Triangle Support)

Dear friends,
Warm greetings and a smiling Namaste to all of you!
Welcome once again to our program “A Step from Health to Bliss.”

In the previous session, we discussed how to perform Headstand (Śīrṣāsana) more effectively. Those who find it difficult to balance in the headstand can take support of a wall.
If you are still unable to balance even with wall support, you can try doing Headstand with a Triangle Support (Trikon method).
As promised earlier, today we will learn how to perform Headstand in the triangle setup.

Important Guidance

Always practice Śīrṣāsana under the supervision of a qualified teacher or experienced practitioner.
Practicing the wrong alignment over a long period can disturb your body posture and spinal balance.

Why Practice Headstand in Triangle?

When doing a headstand against the wall, we often cannot tell if our body is straight or tilted.
Our legs may lean left or right, causing the posture to become imbalanced.
By using the triangle setup, your legs and body remain straight, ensuring proper alignment and balance.

Preparation for Headstand

1. Mat or Blanket Setup
   • Length: around 2 feet
   • Width: around 2 feet
   • Height: 2–3 inches
     Fold the mat or blanket in a triangle shape and place it on the floor.
2. Hand Position
   • Interlock your fingers.
   • Keep your elbows shoulder-width apart.
   • Form a triangle using your elbows and interlocked fingers.
3. Head Position
   • Place the topmost part of the head on the floor.
   • Rest the palms gently on the raised part of the head for stability.
4. Body Position
   • Raise your hips upward.
   • Gently bring your waist close to the triangle wall setup.
   • Slowly lift your legs upward so your body and legs align at the center of the triangle.
     

Duration of Practice

• Beginners: 1–2 minutes
• With regular practice: Up to 5 minutes
• Breathing: Keep your breath normal.
• Focus: Tighten the hips slightly and maintain steady balance.

Returning from the Posture

1. Slowly bend your knees and lower your legs down.
2. Come into Child’s Pose (Shashankasana).
3. Rest your head on your hands and relax.
4. After a while, lie down in Shavasana (Corpse Pose).
5. Ensure that your neck is relaxed — lift your shoulders slightly to reduce pressure.

Benefits of Headstand

• Brings radiance and glow to the face.
• Helps maintain natural black hair.
• Strengthens the digestive system.
• Activates the endocrine glands, keeping hormones balanced.
• Enhances mental focus, balance, and confidence.

Precautions

• Never rush while performing the pose.
• Avoid putting excess pressure on the neck.
• Do not practice if you have back pain, neck pain, or shoulder issues.
• The mat or blanket should be firm — not too hard or too soft.
• People with high blood pressure should avoid this pose.
• Keep your body centered within the triangle.

Dear friends,
With heartfelt respect, we bow to you all.
Stay happy, light, and blissful!

– Yogacharya Dhakaram
Founder, YogaPeace Sansthan