Mukta means free. Hasta means hand. Mukta Hasta Sirshasana is the most difficult variation of Sirshasana to master. When it comes comfortably, one is a perfect master of the head stand. It is comparatively easy to balance in this asana, but it is extremely difficult to go up and come down keeping the the legs straight without bending them at the knees.
- Spread a blanket fourfold on the floor and kneel near it.
- Bend the trunk forward and rest the crown of the head on the blanket.
- Stretch the arms straight out in front of the chest towards the feet and rest the back of the wrists on the floor. Keep the arms straight at the elbows with the palms up. The distance between the wrists should be the same as that between the shoulders.
- Raise the trunk until it is perpendicular to the floor. Press the wrists gently against the floor, exhale and raise the feet. Tighten the legs and slowly raise them up until they are perpendicular.
- Stay in the pose for a minute with normal breathing. Keep the arms straight, stretch the elbows and extend the shoulders as high as possible from the floor, without disturbing the position of the wrists.
- Exhale; swing the hips slightly back and tiring the legs down to the floor gradually, with the weight of the body thrown slightly on the wrists.
- Then lift the head up from the floor, sit down and relax.
Once mastery over the variations of Sirshasana is secured, it is possible to change the position of the hands while balancing on the head only. One need not then come down again to change the position of the hands. One should learn this gradually; otherwise one is apt to strain the neck and shoulders.
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