Supported Headstand
सालम्ब शीर्षासन
Target Muscles
About
Salamba Sirsasana, or Supported Headstand, is a powerful inversion that improves circulation, calms the nervous system, and strengthens the core. It requires strength, balance, and proper alignment to avoid injury.
Benefits (6)
- + Improves circulation to the brain and pituitary gland
- + Calms the nervous system and reduces stress
- + Strengthens the core, back, and shoulders
- + Improves digestion
- + Relieves symptoms of menopause
- + Stimulates the lymphatic system
Avoid If (5)
- - High blood pressure
- - Glaucoma
- - Neck injuries
- - Heart problems
- - Pregnancy
Step-by-Step Instructions
1. Kneel in Vajrasana. Place your forearms on the floor, shoulder-width apart.
2. Interlock your fingers, creating a stable base. Place the crown of your head on the floor between your hands.
3. Tuck your chin slightly towards your chest, supporting the back of your head with your hands.
4. Slowly lift your knees off the floor, walking your feet towards your head.
5. Engage your core and carefully lift your legs up, one at a time, until your body is in a straight line from head to heels. Actively press the forearms down.
6. Keep your shoulders away from your ears, lengthening the neck. Ensure the weight is distributed evenly between your head and forearms.
7. Breathe deeply and evenly, maintaining a stable and balanced posture. Focus your gaze towards your navel.
8. To descend, slowly lower your legs, one at a time, bending your knees towards your chest.
9. Return to Vajrasana and rest in Balasana (Child's Pose).
10. Stay in Balasana for several breaths to allow the blood to redistribute.
निर्देश (Hindi)
1. वज्रासन में बैठें, forearms को जमीन पर कंधे-चौड़ाई पर रखें।
2. हाथों को आपस में पकड़ें, सिर को हाथों के बीच जमीन पर रखें।
3. धीरे-धीरे घुटनों को ऊपर उठाएं, पैरों को सिर की ओर ले जाएं।
4. कोर को Engage करें, पैरों को ऊपर की ओर सीधा करें।
5. शरीर को सीधा रखें, कंधों को कानों से दूर रखें।
6. सांस लेते रहें, शरीर को स्थिर रखें।
7. दृष्टि को नाभि पर केंद्रित रखें।
8. धीरे-धीरे पैरों को नीचे लाएं, घुटनों को मोड़ें।
9. वज्रासन में वापस आएं, बालासन में आराम करें।
10. कुछ देर विश्राम करें।