Variations (2)
Salamba Sirsasana I
साলম্ব शीर्षासन १
Salamba Sirsasana I, or Supported Headstand, is an inversion that strengthens the core, shoulders, and back. It calms the brain and relieves stress, but requires core strength and balance.
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
- Glaucoma
- Neck injury
- Headache
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
About this Pose
Salamba Sirsasana I, or Supported Headstand, is an inversion that strengthens the core, shoulders, and back. It calms the brain and relieves stress, but requires core strength and balance.
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 Salamba Sirsasana I?
Salamba Sirsasana I, or Supported Headstand, is an inversion that strengthens the core, shoulders, and back. It calms the brain and relieves stress, but requires core strength and balance.
What are the benefits of Salamba Sirsasana 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 Salamba Sirsasana I?
Avoid this pose if you have: High blood pressure, Glaucoma, Neck injury, Headache.
How many steps are in Salamba Sirsasana I?
Salamba Sirsasana I is practiced in 8 steps. Kneel in Vajrasana, place your elbows on the floor, slightly wider than shoulder-width apart.
Is Salamba Sirsasana I suitable for beginners?
Salamba Sirsasana I is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Salamba Sirsasana I?
You may use: wall, blanket, strap. Props make the pose more accessible and comfortable.
What poses should I do before Salamba Sirsasana 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