Variations (2)
Supported Headstand I
Salamba Sirsasana I · साলম্ব शीर्षासन १
Also known as: Headstand I · Tripod Headstand
Supported Headstand I, also called Headstand I is a classical yoga posture. Its Sanskrit name Salamba Sirsasana I translates word-for-word as: Sa (With) · Alamba (Support) · Sirsa (Head) · Asana (Pose — I). In this posture, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to engage the core and open and strengthen the shoulders. Calms the brain and relieves stress. Stimulates the pituitary and pineal glands. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for intermediate and athletes. A wall and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with migraine and glaucoma should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Strengthens the core, shoulders, and back
- Calms the brain and relieves stress
- Stimulates the pituitary and pineal glands
- Improves circulation
- Strengthens the lungs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Avoid this inversion entirely or keep the head above heart level at all times; never hold the breath.
Glaucoma / Eye Pressure
Inverted and head-below-heart positions increase intraocular pressure, which can be harmful for those with elevated eye pressure.
Avoid this inversion entirely; practise Viparita Karani (legs-up-the-wall) with a bolster under the hips as an alternative.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Avoid all weight-bearing on the head and neck; practise supported Setu Bandha or legs-up-the-wall instead.
Headache / Migraine
Physical exertion, inversions, and strong breath work can intensify an existing headache or trigger a migraine.
Avoid all inversions during an active headache; rest in supported Child's Pose or Savasana instead.
Props That Can Help
Optional supports — use when helpful, not required
Wall
Use the wall for support as you build the strength and confidence needed for the full unsupported inversion — kick up gently and walk the feet down slowly.
Folded Blanket
Stack two to three firm blankets under the shoulders in Shoulderstand to protect the cervical spine — this is not optional but essential for safety.
Yoga Strap
A strap extends your reach and allows the pose to be held with correct alignment before full flexibility is established.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 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
- 6Fix the gaze on a steady point (drishti) for balance
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Kneel in Vajrasana, place your elbows on the floor, slightly wider than shoulder-width apart.
2. Interlock your fingers, creating a cup for the back of your head. Place the crown of your head on the floor inside your hands.
3. Lift your knees off the floor and walk your feet towards your head.
4. Slowly lift your legs off the floor, straightening your body.
5. Engage your core, press your shoulders down towards the floor.
3 more steps remaining
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Frequently Asked Questions
Common questions about Salamba Sirsasana I
What is Supported Headstand I?
Supported Headstand I, also called Headstand I is a classical yoga posture. Its Sanskrit name Salamba Sirsasana I translates word-for-word as: Sa (With) · Alamba (Support) · Sirsa (Head) · Asana (Pose — I). In this posture, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to engage the core and open and strengthen the shoulders. Calms the brain and relieves stress. Stimulates the pituitary and pineal glands. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice, particularly beneficial for intermediate and athletes. A wall and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with migraine and glaucoma should approach with care or consult a qualified teacher.
What are the benefits of Supported Headstand I?
Strengthens the core, shoulders, and back. Calms the brain and relieves stress. Stimulates the pituitary and pineal glands. Improves circulation. Strengthens the lungs.
Who should avoid Supported Headstand I?
Avoid this pose if you have: High blood pressure, Glaucoma, Neck injury, Headache.
How many steps are in Supported Headstand I?
Supported Headstand I is practiced in 8 steps. Kneel in Vajrasana, place your elbows on the floor, slightly wider than shoulder-width apart.
Is Supported Headstand I suitable for beginners?
Supported Headstand I is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Supported Headstand I?
You may use: wall, blanket, strap. Props make the pose more accessible and comfortable.
What poses should I do before Supported Headstand I?
Prepare with: Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Salamba Sirsasana I with other poses