Supported Headstand (Sanskrit: Sālamba Śīrṣāsana / सलंब शीर्षासन)
The word ‘Salamba’ means supported and ‘Sirsa’ means the head. So, Slamaba Sirsasana (Sālamba Śīrṣāsana) is the pose where we stand on our head with the support of our forearms. It’s one of the most difficult inversions to attempt and if done incorrectly can cause serious injuries. So, we need to make sure we are indeed ready for this one!
Instructions for Doing the Supported Headstand
- Start by getting into the tabletop position with your knees and palms rested on the floor.
- Place your forearms on the floor in the middle of the mat. Make sure the distance between your two elbows is equal to the length of your shoulders.
- Tightly interlock your fingers to form a cup with your palms.
- Now, gently place the crown of your head on the mat in such a way that the back of your head rests completely in this cup (of your palms).
- Once you are confident about the head’s position, raise your knees off the floor by taking 1-2 small steps towards the head.
- With an exhalation, with a gently swinging movement, lift your legs off the floor while keeping your knees bent. It’s ideal to lift both your legs simultaneously., instead of lifting them one by one.
- Now, stretch your legs upwards to straighten your knees. Point your toes towards the ceiling and make sure your entire body is in a straight line, perpendicular to the floor.
- Hold this position for about 30 seconds to 5 minutes, depending on your proficiency level, and then gently come back to step 6’s position by bending your knees again.
- Now, bring your toes back to the floor and then gently lift your head off the ground. Relax in Balasana.
Benefits of Doing Salamba Sirsasana
- This asana is particularly known for its calming effect on the mind. It relieves stress and anxiety and can even cure mild depression.
- It is one of those asanas which is known to activate your pineal and pituitary glands.
- Practicing this asana regularly instills a powerful sense of balance and coordination into your system.
- Salamba Sirsasana stimulates the vital organs and strengthens the arms, shoulders, spine, legs, and neck muscles.
- It improves the function of the digestive as well as the reproductive system.
- This asana is highly beneficial for curing sinus, asthma, and similar respiratory disorders.
Precautions
- Initially, practice this asana with the assistance of a friend or an instructor. It’s best to practice it against a wall in the beginning.
- Avoid this asana completely if you have a spinal, neck, or elbow injury or if you have high blood pressure.
- Women who are pregnant or are menstruating should also skip this asana.
- If you have low BP, do not practice this pose at the beginning of your yoga routine.