Salamba Sirsasana III
सालम्ब शीर्षासन III
Target Muscles
Benefits (5)
- + Strengthens arms, shoulders, and core
- + Improves balance
- + Calms the brain
- + Stimulates pituitary and pineal glands
- + Increases blood flow to the brain
Avoid If (10)
- - Neck injury
- - Back injury
- - High blood pressure
- - Heart conditions
- - Glaucoma
- - Migraine
- - Vertigo
- - Menstruation
- - Pregnancy
- - Shoulder or wrist issues
About
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.
Step-by-Step Instructions
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.
6. Lift the shoulders away from the ears, keep the elbows straight and strong, pressing the palms firmly into the floor.
7. Draw the outer thighs in, lift the inner thighs, and keep the abdominal muscles engaged to stabilize the spine.
8. Hold the pose with steady, even breathing, focusing on alignment and internal lift.
9. To release, slowly and with control, lower your legs back to the floor.
10. Rest in Balasana (Child's Pose) with your head below your heart.