If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
The Glorious Head Stand - My Favourite Pose
One of the poses that made me do well in running is the Head Stand or better known as Sirshashana Salamba in Sanskrit. While I was training in my 20s, I taught this to those who wanted to improve in running. Harpreet Singh, Li Tianye and N. Ganesan were taught on this pose which has many benefits which cannot be counted. For those teenagers who want to grow tall, this pose is an excellent pose. It is this benefit that got me going into doing the headstand as I was the shortest in class in secondary one and two.
During my days as a student of St Joseph's Institution, secondary one or two, there was one fortunate incident where I was taught by our band teacher-in-charge by the name of Joseph Rodriguez on headstand. He took us for Physical Education on that day. He did it with ease and showed us a perfect headstand and told us to practise and eulogised the benefits to us. We, as students were guessing that he may have learnt it from Bro Joseph Kuan. Bro Joseph went for further studies in the U.S.and came back to teach us Geography. We heard Bro Joseph Kuan narrating stories on mind over matter.
At the same time, I used to see my brother Vijayarathinam doing this pose on a sofa. I became fascinated with this pose. I started doing this pose against the wall first. I started improving on this pose. Then, one day I read a book that told me to go to a corner of the room to do to improve on headstand. Later on, I read another adventurous book which told on steps to do at the center of the room. I did accordingly and learned it fast. I learned to slowly stay at this pose from 1min to 2min and eventually was able to hold the stand for 10mins maximum.
The Head Stand is the best pose in Yoga and at the age of 16, I was interested in doing this pose. In the Army, sometimes I even do this stand for 10 minutes. I go to a solitude place and do it, after my Army training, when we have to stay-in. I had to do this in solitude because otherwise, people may be surprised to see me inverted and say that I am mad. Over time, I kept doing this headstand once a week. Subsequently, at the age of 20 - 25, I did it whenever I needed to improve in my posture and running. During the 10 advanced courses in yoga that I have gone through, some of the time we had to do this stand.
What I found in this exercise is that my spine becomes straight, to the point that there is an improvement in normal posture when standing or walking. During running, I have a natural gait in running that allows me to flow when I run. I tend to look in front while I run. Hence, there is more air going to our lungs because of this. More air means more oxygen eventually going to our lungs. There is better diaphragmatic breathing which automatically takes place.
The best thing about this exercise is that when a person is in this pose, one does not have to do pranayama (breathing technique). There is deep breathing exercise when one goes into this pose. Since it is the king of yoga, most of the yoga postures are in this asana (pose) itself. There are innumerable and countless benefits that one can accrue from this pose.
Benefits of Head Stand
The headstand increases circulation to the brain, which in turn improves intelligence and memory.
It increases vitality and confidence.
It reduces sleeplessness, dullness and fear
It promotes hair growth by increasing circulation to the scalp.
It helps to put the spine into correct alignment.
It restores the position of vital organs by reversing gravity.
The quality of sleep is improved.
Enhance concentration
Improve internal organ function
Nourish the skin of the face
Calm the body and mind
Relieve stress and tension
Strengthen the shoulders and the upper back muscles
Tighten the abdominals
Bring better circulation to the neck and brain
Help varicose veins
Increase stamina
Important things to do before doing this pose.
1. Seeing a physician before doing this pose. The physician will be able to tell whether you are ready to do by physical examination.
2. One should get a yoga exponent to teach this pose to be safe. The yoga exponent will be able to teach the student step by step this pose and help one master this pose.
3. One should ensure that they do not have any spine or neck problems.
Step by Step Approach to Sirshashana Salamba (Supported Head Stand)
Step One
Place a mat or towel which has very good cushion for very good stability. The cushion must be flat. Interlock the fingers. the fingers should be facing vertically up. Let the elbow be on the floor, forming an equilateral triangle. Form a V pose or similar to the mountain pose. Use the feet to walk in towards the head until you cannot move in.
Step 2
Walk your legs in to the point that you cannot move in anymore. At this point, note that the elbows and the interlocked hands should form an equilateral triangle. Ensure that the angle is not below or above 60 degrees. Anyway, take note that this is just an estimation. Place emphasis on the head and elbows at this point form a firm foundation on the floor before you go up to do the headstand.
Step 3
Slowly give a kick on one or two of the leg/s and go up to this point shown below. The thigh to the body should be forming about 90 degrees. The legs should be horizontal to the floor. One may fall over to the other side. Just be brave to fall onto the other side like what the babies do. It may be a good practise to do against the wall or at the corner of the room. One could use a long folded towel to do this. One could stop at this STEP 3 if one finds it hard to master the headstand at first. Over time, one could go to STEP 4.
STEP 4
Bring the legs up from STEP 3 and stay there with the support coming from the head, a point at the head area where the footballers head the ball when the ball is in the air, and the elbows. If one place so much emphasis on the head and less on the elbows, it will not be easy to balance. This stand is just like the tripod stand, the support should come from the head and hands. Over time, the hands will gain tremendous strength and one can go to Tiger stand, an advanced pose in yoga.
Variation - Leg Split
Variation - Frontal Split
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
