'Shirsha' means 'head' and
'pada' means 'foot'. In this exercise the foot is to be placed on the
crown of the head. Hence it is termed as Shirsha Padasana. Though it
resembles Dhanurasana, it has distinct features and advantages.
1. Perform Padangusta Dhanurasan (refer Fig. 80.0).
2. Exhale, slowly bend the legs near the knees and
place the feet on the crown of the head. The legs should be horizontal to
3. Place the hands on the foot and make a lock with the
help of fingers.
4. Stretch the neck to the maximum extent. There
should be perfect ach on the back (refer Fig. 99.0).
5. Hold in this position for 10 to 15 seconds with
6. Slowly release the interlock of the hand and also
release the legs and relax.
1. 1. This asana helps to strengthen the back,
the neck, the shoulder, the thighs and the foot,.
2. This exercise is recommended for the disorders of
the urinary system.
3. This asana helps to prevent accumulation of fat in
the region of stomach and hips.
4. It helps to cure congested liver, spleen and other