Supported Headstand (Salamba Sirsasana)
Pose Overview
| Common Name | Supported Headstand |
| Traditional Sanskrit Name | Salamba Sirsasana |
| Sanskrit Name Pronunciation | Sah-LOM-buh sir-SHAHS-ah-nuh |
| Pose Difficulty | Advanced |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Sirsasana II or Salamba Sirsasana, also known as Supported Headstand, is a variation of the traditional Headstand pose (Sirsasana I). This pose is considered an advanced pose that requires a lot of strength, balance, and flexibility. It is a challenging pose that requires a lot of practice and patience to master. The traditional Headstand is considered the "king of all yoga poses" because it works on many different parts of the body and is believed to have many benefits for the body, mind, and spirit. The Supported Headstand is a variation of this pose that allows practitioners to use props to help support the body and make the pose more accessible.
Benefits of Supported Headstand
Strengthens the arms, shoulders, and core Improves balance and concentration Stimulates the thyroid and pineal glands Increases blood flow to the head and face Can help alleviate depression and anxiety
How to Enter Supported Headstand
Begin in a seated position with your knees bent and your hands on the floor beside your hips. Place your forearms on the floor with your elbows shoulder-width apart. Place the crown of your head on the floor and interlace your fingers behind your head. Bring your knees towards your chest and lift your hips off the floor. Straighten your legs and press your feet towards the ceiling. Keep your gaze focused on your navel and engage your core to keep your balance.
How to Exit Supported Headstand
Slowly lower your legs and release your hands from behind your head. Bring your hips back down to the floor and release your arms. Rest in Child's Pose for a few breaths before returning to your normal seated position.
Common Supported Headstand Modifications & Variations
Using a wall for support Placing a folded blanket under the head for cushioning Using a strap to help keep the legs together
Common Mistakes with Supported Headstand
Not engaging the core Rounding the shoulders or neck Locking the elbows Placing the head too far forward
Safety Guidance
Those with high blood pressure, neck or shoulder injuries, or glaucoma should avoid this pose. As this is an advanced pose, it is important to build up to it gradually and practice with an experienced teacher.
