Sit on your knees before a fourfold blanket spread on the floor. Interlock your fingers making the palms of your hand to assume the form of a cup. Adjust the little fingers so that both palms may rest evenly on the blanket. Place the hands on the blanket, the little fingers touching the blanket. The line joining the elbows would be the base of the triangle now formed by the position of the hands on the blanket. The space between the elbows should be within the width of your chest. Next, place the crown of your head on the blanket so that the back of the crown touches the cupped palms. Raise the knees from the ground and keep the toes on the floor. Secure the position of your head, and bring the toes and thighs nearer to the body. Draw the knees close to the body and slowly raise the toes of the two legs simultaneously just off the floor and try to balance for a few seconds. When the balance becomes steady and the spine erect, straighten the knees and stretch both the legs up slowly bringing the whole body to a straight line with the head down and the feet high up. Do slow, deep breathing through the nose while in this posture. Retain the posture as long as you can without any discomfort, say for 10 to 15 seconds to start with, and gradually increase the period to 3 minutes.
Slowly exhale and lower the legs, bending them at the knees. Slowly draw the knees forward, close to the body and let the toes touch the floor. Straighten the knees with the toes on the floor and spine straight. Then, rest the knees on the floor and release the pose, placing the forehead so as to rest on your closed fists placed one upon the other. Remain in this position for 30 seconds and then stand on your legs (in Tadasana) for 30 seconds. This will prevent a sudden reverse flow of blood from the head.
After some days of practice, when you feel ease and comfort, try to concentrate on the crown of your head with normal breathing.
This Asana can be practised according to one's capacity and the duration may vary from one minute to three minutes for daily practice.
Note: Beginners should not stand on this pose too long. Avoid straining the body. When you feel any discomfort return to the normal position and relax. During the practice, mentally visualise the body, keeping the knees and toes straight but relaxed. Adjust your hands in such a way that the entire weight of the body should rest only on the head, but not on the hands. In the beginning, the sudden heavy flow of fresh blood into the head may cause some unusual feelings which you would gradually overcome and you would then feel comfortable. As you gain mastery, you would feel the body very light and at ease.
Steady practice of Sirshasana makes the neck, stomach walls and thighs strong and powerful. The vertebral column is toned up and rendered strong. Regular practice of this Asana ensures proper flow of healthy and pure blood through all the body cells, especially in those parts above the heart, thus rejuvenating those parts. The thought-power also increases and thereby thoughts become more clear. The pituitary and pineal glands in the brain get proper blood supply and this ensures promotion of good health, growth and vitality. This Asana is specially beneficial to people suffering from loss of sleep, memory and vitality. Proper and correct practice of this Asana provides abundant energy and alertness. The lungs build up power to resist variations in climatic conditions, and makes one free from colds, coughs, tonsillitis, foul breath, palpitations, etc. It regulates the body temperature, removes constipation and tones up the blood content. Regular and correct practice also ensures proper and sound development of the body and mind. The power of concentration is increased.
Caution: High and low blood pressure patients and those suffering from heart troubles, pus in the ears, displaced retina and other chronic eye diseases, should not do this Asana. Children below 15 years of age also must refrain from practising this Asana.