Spiritual Awakening: advanced yoga poses | day 29

“Observe your thoughts”



Sanskrit: Sirsasana



How to do it


Warning: If you have neck injuries or medical issues, check with your doctor before attempting this pose. This pose is not appropriate for all practitioners and is best practiced under the watchful eye of a trusted teacher.


Start on all fours facing the wall. Interlace your fingers with your knuckles facing the wall. Place elbows on the floor shoulder-width apart. Place the crown of your head on the floor into the basket created by your interlaced fingers.


Tuck your toes under, lift knees off the floor, and reach your hips up and back. Press down into your forearms and lift up through shoulders.


Walk your feet in closer as you broaden across the chest. Most of the weight should be concentrated in your forearms.


Draw your knees into the chest with control, place your feet on the wall, and slide heels up the wall simultaneously. Reach up through your legs.


Come out of the pose with control, maintaining the lift of your shoulders.

The benefits


This advanced inversion strengthens your upper back, shoulders, and arms, and benefits the circulatory, lymphatic, and endocrine systems.



To earn the trust of your meditation, you have to visit it every day.