Revolved Supported Headstand
परिवृत्त सालम्ब शीर्षासन
Target Muscles
Benefits (6)
- + Strengthens core, neck, and shoulders
- + Improves balance and concentration
- + Enhances spinal mobility and detoxification
- + Stimulates endocrine glands
- + Boosts blood circulation to the brain
- + Develops mental fortitude
Avoid If (11)
- - Neck injury
- - High blood pressure
- - Heart problems
- - Glaucoma
- - Migraine
- - Menstruation
- - Pregnancy
- - Diarrhea
- - Severe back injury
- - Vertigo
- - Detached retina
About
Revolved Supported Headstand is a highly advanced inversion that integrates the benefits of Sirsasana with a deep spinal twist. It demands exceptional core strength, balance, and precise control, offering a profound challenge and strengthening effect on the entire body and mind.
Step-by-Step Instructions
1. Prepare for Supported Headstand (Salamba Sirsasana) by interlocking your fingers and placing the crown of your head on the mat, with your forearms and elbows forming a stable base. Use a wall for support initially.
2. Press down firmly through your forearms and elbows, lifting your shoulders away from your ears.
3. Come into Salamba Sirsasana, lifting your legs vertically overhead, maintaining a straight line from your elbows to your heels.
4. Ensure your core is actively engaged, and your spine is long and extended.
5. On an exhale, slowly lower your right leg to a 90-degree angle, as if preparing for a split, while keeping it active.
6. Simultaneously, begin to twist your torso to the left, initiating the rotation from your core and waist.
7. Your left leg remains vertically extended, pressing through the heel. Keep your head centered and your elbows grounded.
8. Maintain stability by pressing your forearms down and drawing your inner thighs together.
9. Gaze can remain neutral or subtly shift to deepen the internal experience of the twist.
10. Hold the twist for 3-5 breaths, then inhale to bring your right leg back up, returning to full Headstand.
11. Exhale, and repeat the twist on the other side, lowering your left leg and twisting to the right.
12. To release, slowly lower your legs back to the floor, rest in Child's Pose.