Exercise-81: Sirsha padasana (The head and foot pose)

  • Lie in shavasana (the supine position).
  • Relax the whole body.
  • Now tense the body and raise the trunk so that the entire body is supported only on the head and feet.
  • The arms can be initially kept on the floor until balance is attained; then they should be placed on top of the body with the palms on the thighs.


  • Hold for as long as you can comfortably retain the breath inside.
  • Do not strain.
  • Repeat up to 5 times.

Place a blanket under the head to prevent injury.

Not for people with high blood pressure or a weak heart.

  • The backward bending asana makes the spinal muscles strong and supple.
  • It stimulates the spinal nerves and encourages a fresh flow of blood to them.
  • The entire blood circulation is speeded up.
  • It strengthens the thigh, abdominal and neck muscles and is an excellent relaxation pose.




Backward Bending Asanas

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