(THE TOPSY-TURVY POSE)

This is a favorite asana of the Yogis and is spectacularly beneficial in its effect. It is said that the practice of this Asana leads one nearer to the spiritual consciousness; though no mention of this purpose of Shirshasana is made either in Gheranda Samhita or Hatha-Yoga Pradipika. In this pose there are no contortions of the trunk or contractions of the abdominal muscles which are so necessary to awaken the dormant Kundalini and according to the Yogic tenets one cannot aspire to gain that spiritual consciousness without, awakening the kundalini. This, however, does not detract from its value as a physical culture exercise. It has f also other indirect advantages. It tones up all the systems of the body, particularly the nervous system which governs the mental as well as the physical conditions of an individual. Balancing of the body on the apex of the head held vertically downwards concentrates the mind on the zero-point and keeps it steady there for counteracting the contractions of the opposite sets of muscles. It is advised that this pose be retained for a long time because of its beneficial effect of the concentration of the mind.

In this topsy-turvy pose the blood tends to accumulate by gravitation in the blood vessels of the head, which is the lowest part in this position. The accumulation of blood causes a dilatation of the blood vessels enabling them to accommodate more blood. This dilatation of the vessels diminishes the resistance offered to the blood causing a local fall in blood pressure which thus slows up the circulation.

Simultaneously with this effect, the draining by gravitation of the venous cisterns in the abdominal and pelvic regions into the right side of the heart raises the venous pressure which stimulates the heart to increase its force of contraction thus accelerating the circulation. The arterial circulation being thus stimulated and augmented, a richer supply of blood is carried to every part of the body and more particularly to the head and the trunk, they being nearer to the heart than the other parts and more easily reachable than the lower limbs to which the blood has to flow against gravity. All the vital organs located in the head and the trunk are thus filled with a large quantity of clean arterial blood and so the skin over the head and trunk gets flushed, giving a healthy colour to it and glows with perspiration. Besides, in this pose the impure blood in the veins is not allowed to stagnate in contact with the body tissues for a long time as it is continually and easily drained off due to gravitation.

TECHNIQUE: 1st Stage:—Spread on the ground a rug folded four times, or a flat pillow. Kneel on the seat, and then place the elbows and hands on the rug or the pillow. Knit the fingers together so as to lock them together. Bend the head down and place it on the ground in such a way that the back of the head fits snugly in between the hollow formed by the interlaced fingers. Keeping the knees nearer the elbows will enable you to bend the head properly and to rest the apex in its right position on the ground.

2nd Stage:—Raise the hips and the trunk by slowly sliding the toes nearer the face till they are almost perpendicular to the ground with a slight leaning of the trunk towards the rear. This helps in lifting the toes off the ground. After practicing this for three or four days successively this will at last be achieved. Then fold the thighs on the trunk and the legs on to the thighs. Straighten the back and try to establish good balance when in this position. Continue the practice of this position for a few days. When you are able to maintain this position with perfect ease for over two minutes then alone proceed to the next stage.

3rd Stage:—In this stage one has to gradually straighten j out the thighs with the legs folded so as to bring them in a line with the trunk. See that the line from the centre of gravity of the body falls within the body itself. This may be achieved by arching the lower part of the spine forward when raising the thighs. If the backward tilt of the body exceeds the line of gravity you will topple over. The assistance of some other person will at times be found necessary to help in maintaining proper balance. Practise this stage for some days and only when you are able to retain this pose firmly and with ease for nearly two minutes, proceed to the next stage.

4th Stage:—Straighten the legs until the whole body is properly and comfortably balanced on the head. The secret of achieving this pose lies in avoiding all hurry and jerks while practicing the different stages. Retain the pose at first for half a minute and gradually increase the time every day, till it can be maintained for from 6 to 10 minutes. Some people practise this asana every day and retain the pose for over half an hour.

As a therapeutic measure this asana may be practised for toning up the nerves in cases of neurasthenia and for the cure of associated complaints such as dyspepsia, constipation, loss of energy and memory, sleeplessness and torpidity of the liver. It may be practised with advantage for the cure of entroptosis where the laxity of the abdominal walls allows the intestines to fall forwards in the pelvic region, for curing hernia, and for the prevention of wet dreams. It is said that asthma due to nervous and hepatic troubles can be relieved by a proper practice of this asana.

Caution:—One should not begin the practice of Shirshasana on one's own initiative after the age of 50 years; but there can be no harm in continuing it even up to 65 years of age once it has been learned properly. High blood pressure is no bar against the practice of this asana as long as there is no organic - disease to account for it. However in organic diseases of the heart it should be avoided. In acute congestive diseases of the throat, ear or eyes the practice should be postponed till they are completely cured. If palpitation occurs during the pose it should not be practiced.