Supported Headstand (Salamba Sirsasana)- Definition steps benefits with precautions

Supported Headstand, or Salamba Sirsasana in Sanskrit, is an advanced yoga pose that offers numerous physical and mental benefits when practiced correctly. The pose involves balancing the body on the head with the support of the forearms and hands while the legs are extended upwards. It requires strength, stability, and concentration, making it an excellent practice for both physical and mental well-being.

According to traditional yoga texts, “Sirasana Jyotirgamaya” is a Sanskrit slok that translates to “Inverted head posture helps the practitioner to see the light within.” This emphasizes the spiritual aspect of Salamba Sirsasana, suggesting that the pose can facilitate inner clarity and insight when practiced with mindfulness and intention.

Steps to do:

1. Start by kneeling on the floor with your hands interlaced and elbows shoulder-width apart, forming a triangle shape.
2. Place the crown of your head on the mat in front of your hands, ensuring that the back of the head is cradled in the hands.
3. Lift your hips and walk your feet towards your head, keeping the knees bent as you do so.
4. Straighten your legs and lift your hips, coming into an inverted V-shape.
5. Slowly walk your feet in towards your head until your hips are stacked over your shoulders.
6. Engage your core and lift one leg towards the sky, followed by the other leg.
7. Press firmly through your forearms and hands to find balance in the pose.


– Strengthens the upper body, including the arms, shoulders, and core muscles.
– Improves blood circulation to the brain, which can help with mental clarity and concentration.
– Relieves stress and anxiety by calming the mind and nervous system.
– Stimulates the pituitary and pineal glands, which are associated with the regulation of hormones and the body’s sleep-wake cycle.
– Develops balance, stability, and body awareness.


– Avoid practicing Supported Headstand if you have a neck injury or high blood pressure.
– Pregnant women and individuals with glaucoma or other eye conditions should refrain from practicing this pose.
– Always practice under the guidance of a qualified yoga instructor to ensure proper alignment and technique.
– Do not stay in the pose for too long, especially if you are a beginner. Start with short holds and gradually build up to longer durations.
– If you experience any discomfort or dizziness, come out of the pose immediately and seek guidance from a yoga teacher.

Practicing Supported Headstand can be a transformative experience, offering a unique perspective of the world while providing a multitude of physical and mental benefits. When approached with mindfulness and caution, this powerful yoga pose can contribute to overall well-being and inner illumination.