SUPPORTED HEADSTAND POSE
Sanskrit Name – Salamba Sirasana
Sanskrit Name Meaning – Salamba – With Support, Sirsa – Head, Asana - Pose
Type of Asana – Inverted Yoga Pose
Target Areas – Core, Back, Arms and Legs
WHAT IS SUPPORTED HEADSTAND POSE (SALAMBA SIRASANA)?
Supported Headstand Pose (Salamba Sirasana) is known as the King of Asanas. It’s an inverted yoga pose that strengthens your entire body and puts your mind at ease. Standing on your head in perfect alignment is particularly good for your back, arms, legs and core muscles.
DO NOT PRACTICE HEADSTAND POSE (SALAMBA SIRASANA) IF:
You have a back or neck injury
You have very high / very low blood pressure or a heart condition
You’re pregnant or on your period
SOMETHING TO REMEMBER BEFORE YOU PRACTICE HEADSTAND POSE (SALAMBA SIRASANA)
Don’t place too much weight on your neck or head. Your arms, legs and core muscles should be working to keep your body in alignment. If you’re new to this pose, try it against a wall first and place the majority of your weight on your arms and shoulders.
BENEFITS OF SUPPORTED HEADSTAND POSE (SALAMBA SIRASANA)
Calms the mind and helps relieve stress and mild symptoms of depression
Strengthens your back, arms, legs and core muscles
Aids digestion
Improves your posture
Helps relieve symptoms of menopause, asthma and insomnia
Increases the blood flow to your head and literally “clears” your head
HOW TO PRACTICE SUPPORTED HEADSTAND POSE (SALAMBA SIRASANA) IN 3 EASY STEPS
Kneel on the floor, stretch your arms out, interlace your fingers and place your forearms on the ground, your elbows should be at shoulder width. Put the crown of your head on the floor and cup the back of your head with your hands. Inhale and lift your knees off the floor. Walk your feet towards your elbows and lift your heels off the ground. Make sure your arms stay strong in a triangular shape and keep your shoulders back and wide.
Exhale and lift your feet up together off the ground. You can hop up a little here but remember the majority of your weight has to be on should forearms not your head. If your legs are initially bent, straighten them. The middle of the arches of your feet should be in line with the middle of your pelvis which in turn should be in line with the crown of your head.
Continue to press your shoulder blades back and widen them to ensure the weight of your body is carried by your forearms. Try and hold this pose for 10 seconds. As your practice deepens add 5 – 10 seconds until you’re able to hold this pose for 3 minutes or longer. To come out of this pose, exhale and with control let your feet touch the floor either one by one or at the same time.
SUPPORTED HEADSTAND POSE (SALAMBA SIRASANA) VARIATIONS
Once you’re comfortable in your headstand you can start to have fun with the following variations:
Wide Legged Headstand
From a straight legged headstand, open your legs into a wide side split and use your core for balance.
Headstand Pose Bound Angle Legs | Salamba Sirsasana Baddha Konasana
From a Wide Legged Headstand, bend your knees and touch the soles of your feet together. Try and keep your toes facing upwards.
Headstand Pose Eagle Legs | Salamba Sirsasana Pada Garudasana
From a headstand (Sirasana I) bend your legs and bring your knees forward, cross one leg around the other and wrap it around the way you would in Eagle Pose.
Headstand Splits | Utthita Pada Sirsasana
From a headstand (Sirasana I) stretch your legs apart the way you would if you were doing the splits. With one leg in front of the other rotate your torso to swap the position of your legs in splits. Make sure your weight is being supported by your forearms.
Lotus (Padmasana) Headstand
Practice Lotus position (Padmasana) whilst seated first. Once you’re comfortable with this fold your legs in the same way as you do a headstand.
PREPARATORY POSES
Downward Facing Dog Pose (Adho Mukha Svanasana)
Shoulder Stand (Salamba Sarvangasana)
Standing Forward Bend (Uttanasana)
Hero Pose (Virasana)
FOLLOW-UP POSES
Downward Facing Dog Pose (Adho Mukha Svanasana)
Child’s Pose (Balasana)