Variations (2)
Supported Headstand III
Salamba Sirsasana III · सालम्ब शीर्षासन III
Also known as: Headstand III · Clasped Hand Headstand
Supported Headstand III, also called Headstand III is a classical yoga posture. Its Sanskrit name Salamba Sirsasana III translates word-for-word as: Sa (With) · Alamba (Support) · Sirsa (Head) · Asana (Pose — III). 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. Improves balance. Calms the brain. It is particularly valued for improving overall posture and building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A blanket and wall can be used to make the posture more accessible and support correct alignment. Practitioners with neck injury and spinal injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Trapezius (Upper fibers)(activating)
In this variation, the upper trapezius muscles are called upon with greater intensity to actively depress the shoulders away from the ears, preventing them from shrugging towards the neck. This creates crucial space for the cervical spine and integrates the shoulder girdle more firmly into the trunk. The work is less about passive support and more about active upward lift through the arms.
Deltoids(strengthening)
The deltoids, particularly the anterior and lateral heads, engage with significantly more power to stabilize the shoulder joint and maintain the arms' integrity as direct weight-bearing pillars. Without the broad base of the forearms, they must work harder to prevent the shoulders from collapsing, promoting a strong, upward energetic thrust from the floor. This active engagement creates a sense of lightness and lift in the pose.
Rotator Cuff Muscles(stabilizing)
With the hands flat, the rotator cuff muscles are under increased demand to dynamically stabilize the head of the humerus within the glenoid socket. They must work with precision to keep the shoulder joint externally rotated and integrated, preventing internal rotation and potential impingement. This deeper engagement ensures the shoulder remains strong and protected under the direct load.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
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.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Support the lower back with a block under the sacrum in bridge variations; avoid unsupported inversions.
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.
Heart Conditions
Vigorous effort and inverted positions increase cardiac demand and blood pressure; extra caution is essential with heart disease.
Avoid full inversions entirely; use Viparita Karani (legs-up-the-wall) as a gentle alternative.
Props That Can Help
Optional supports — use when helpful, not required
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.
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.
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
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 Supported Headstand III?
Supported Headstand III, also called Headstand III is a classical yoga posture. Its Sanskrit name Salamba Sirsasana III translates word-for-word as: Sa (With) · Alamba (Support) · Sirsa (Head) · Asana (Pose — III). 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. Improves balance. Calms the brain. It is particularly valued for improving overall posture and building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A blanket and wall can be used to make the posture more accessible and support correct alignment. Practitioners with neck injury and spinal injury should approach with care or consult a qualified teacher.
What are the benefits of Supported Headstand 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 Supported Headstand 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 Supported Headstand III?
Supported Headstand 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 Supported Headstand III suitable for beginners?
Supported Headstand III is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Supported Headstand III?
You may use: blanket, wall. Props make the pose more accessible and comfortable.
What conditions does Supported Headstand III help with?
Supported Headstand III is therapeutic for: posture correction, strength, anxiety.
What poses should I do before Supported Headstand 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