Variations (2)
Supported Headstand
सालम्ब शीर्षासन
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.
Anatomy Involved
Benefits
- 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
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- High blood pressure
- Glaucoma
- Neck injuries
- Heart problems
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Engage the core to maintain stability
- 2Press firmly through the foundation — hands, forearms, or head
- 3Keep the body in one straight line from base to feet
- 4Breathe steadily — do not hold the breath
- 5Come down slowly and with control
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
menstruation
Avoid completely or practice with caution, depending on individual comfort and flow.
low blood pressure
Approach slowly, ensure stable setup, come down slowly.
vertigo
Avoid completely.
Target Areas
Practice Flow
About this Pose
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.
How to Practice
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.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supported Headstand
What is Supported Headstand?
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.
What are the benefits of Supported Headstand?
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.
Who should avoid Supported Headstand?
Avoid this pose if you have: High blood pressure, Glaucoma, Neck injuries, Heart problems, Pregnancy.
How many steps are in Supported Headstand?
Supported Headstand is practiced in 10 steps. Kneel in Vajrasana. Place your forearms on the floor, shoulder-width apart.
Is Supported Headstand suitable for beginners?
Supported Headstand is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Supported Headstand?
You may use: wall, blanket, rope. Props make the pose more accessible and comfortable.
What conditions does Supported Headstand help with?
Supported Headstand is therapeutic for: anxiety, insomnia, depression, strength, digestive problems.
What poses should I do before Supported Headstand?
Prepare with: Adho Mukha Svanasana, Standing Forward Bend, Forearm Stand. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supported Headstand with other poses