Supported Headstand (Salamba Sirsasana)

Interesting Fact: Supported Headstand, or Salamba Sirsasana, is often referred to as the “King of Asanas” due to its numerous benefits and the level of mastery required to perform it safely. It is a powerful inversion that can transform your practice by building strength, balance, and focus.

Benefits of Supported Headstand

Physical Benefits:

• Strengthens: Arms, shoulders, and core muscles.

• Improves: Balance and body awareness.

• Enhances: Circulation and reduces swelling in the legs and feet.

• Relieves: Mild depression and stress by calming the brain.

Energetic Benefits:

• Stimulates: The Crown Chakra (Sahasrara), promoting spiritual growth and enlightenment.

• Balances: The body’s energy by reversing the blood flow.

Contraindications

• Avoid if you have recent or chronic injuries to the neck, back, or shoulders.
• Not recommended for those with high blood pressure, glaucoma, or heart conditions.
• Should be avoided during pregnancy and menstruation.
• Approach with caution if you have low blood pressure or are new to inversions.

Practice Guide

Dristi (Gaze): Focus on a point directly in front of you on the floor to maintain balance and alignment.

Bandhas (Energy Locks):

• Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
• Uddiyana Bandha: Engage the lower abdomen to support the spine and maintain balance.

Mudras (Hand Gestures):

• Hasta Mudra: Interlace your fingers and create a firm base with your forearms on the ground.

Steps to Perform the Pose:

Preparation:

• Begin in a kneeling position (Vajrasana).
• Lean forward and place your forearms on the floor, interlacing your fingers to form a triangle.

Entering the Pose:

• Place the crown of your head on the floor with the back of your head cradled by your hands.
• Tuck your toes and lift your knees off the ground, straightening your legs into Dolphin Pose.
• Walk your feet closer to your head until your hips are above your shoulders.

Lifting into Headstand:

• Bend your knees and draw them into your chest.
• Slowly lift your legs, keeping your knees bent initially.
• Gradually straighten your legs, reaching them towards the ceiling.

Maintaining the Pose:

• Hold the pose for 5-10 breaths, keeping your core engaged and your weight distributed evenly.
• Focus on your dristi to maintain balance.

Exiting the Pose:

• Slowly bend your knees and lower your legs back to the floor.
• Rest in Child’s Pose (Balasana) for a few breaths to release any tension.

Counter Pose:

• Child’s Pose (Balasana): Helps to relax the neck and spine after the inversion.

Pro Tips:

• Practice against a wall initially to build confidence and balance.
• Ensure your elbows are shoulder-width apart to create a stable base.
• Engage your core throughout the pose to prevent collapsing into your neck.