Variations (2)
Salamba Sirsasana III
सालम्ब शीर्षासन III
Salamba Sirsasana III is an advanced variation of headstand where the hands are placed flat on the floor, requiring immense shoulder and arm strength, along with core stability. It builds confidence and focus.
Anatomy Involved
Benefits
- Strengthens arms, shoulders, and core
- Improves balance
- Calms the brain
- Stimulates pituitary and pineal glands
- Increases blood flow to the brain
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injury
- Back injury
- High blood pressure
- Heart conditions
- Glaucoma
- Migraine
- Vertigo
- Menstruation
- Pregnancy
- Shoulder or wrist issues
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
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Salamba Sirsasana III is an advanced variation of headstand where the hands are placed flat on the floor, requiring immense shoulder and arm strength, along with core stability. It builds confidence and focus.
How to Practice
1. Prepare near a wall with a folded blanket for your head. Kneel down, place the crown of your head on the blanket.
2. Place your palms flat on the floor on either side of your head, fingers pointing forward, elbows directly above the wrists.
3. Inhale, press through your palms and forearms, lift your hips, and straighten your legs, walking your feet closer to your head.
4. Exhale, engage your core deeply, and slowly lift your legs off the floor, bringing them together and extending them straight upwards into the headstand.
5. Maintain a straight line from the shoulders through the hips to the heels. Press the heels strongly towards the ceiling.
5 more steps remaining
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Frequently Asked Questions
Common questions about Salamba Sirsasana III
What is Salamba Sirsasana III?
Salamba Sirsasana III is an advanced variation of headstand where the hands are placed flat on the floor, requiring immense shoulder and arm strength, along with core stability. It builds confidence and focus.
What are the benefits of Salamba Sirsasana III?
Strengthens arms, shoulders, and core. Improves balance. Calms the brain. Stimulates pituitary and pineal glands. Increases blood flow to the brain.
Who should avoid Salamba Sirsasana III?
Avoid this pose if you have: Neck injury, Back injury, High blood pressure, Heart conditions, Glaucoma, Migraine, Vertigo, Menstruation, Pregnancy, Shoulder or wrist issues.
How many steps are in Salamba Sirsasana III?
Salamba Sirsasana III is practiced in 10 steps. Prepare near a wall with a folded blanket for your head. Kneel down, place the crown of your head on the blanket.
Is Salamba Sirsasana III suitable for beginners?
Salamba Sirsasana III is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Salamba Sirsasana III?
You may use: blanket, wall. Props make the pose more accessible and comfortable.
What conditions does Salamba Sirsasana III help with?
Salamba Sirsasana III is therapeutic for: posture correction, strength, anxiety.
What poses should I do before Salamba Sirsasana III?
Prepare with: Adho Mukha Svanasana, Standing Forward Bend, Forearm Stand. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Salamba Sirsasana III with other poses