Salamba Sirsasana – Headstand Pose, Supported Headstand

Salamba Sirsasana – Headstand Pose, Supported Headstand


Salamba Sirsasana is derived from the combination of the Sanskrit words Sa (With), Alamba(Support), Sirsa(Head) and asana (posture or pose). It is called as Headstand Pose on Supported Headstand in English.

Preparatory Poses for Salamba Sirsasana are Uttanasana, Salamba Sarvangasana, Virasana and Adho Mukha Svanasana; and the follow-up Poses are Balasana and Adho Mukha Svanasana.

Steps Involved:

  1. Start with kneeling.
  2. Interlace your fingers
  3. Place the forearms together elbows shoulder-width distance apart.
  4. Breathing should be normal.
  5. Roll the upper arms just slightly out to the sides,
  6. At the same time press your wrists into the yoga mat.
  7. By your hands create a basket.
  8. Place the crown of your head to the yoga mat.
  9. Keep your fingers completely interlaced
  10. Now slowly Lift your hips
  11. Slowly walk your feet toward your head step by step.
  12. Engage your thighs and belly and extend your hips high
  13. Firm your shoulder blades
  14. Lengthen the spine as much as possible
  15. Lift both legs up straight.
  16. Legs should be perpendicular to the yoga mat.
  17. Now slowly straighten your knees
  18. Note: You have to press four corners of the feet in the air like you are standing on the roof.
  19. Hold in this position for few seconds (10 to 50 seconds).


  • Strengthens the legs, back, spine, arms, lungs, neck, shoulders and the core.
  • Calms the mind.
  • Improve the blood circulation to the upper body.
  • Increases the balance.
  • Increases mental awareness and clarity.
  • Stimulates the nervous system.
  • Relieves the menstrual and menopause symptoms.
  • Aids in the relief of palpitations, persistent, bad breath, common cold, coughing, and tonsillitis.
  • Improves the breathing.
  • Helps overcome problems of the kidneys, stomach, intestines and liver.
  • Regular practise may reverse the effects of sleep loss, memory loss and lethargy.
  • Improves the reproductive system, thus helps to cure the infertility.
  • Helps to cure mild depression.
  • Stimulate the pineal and pituitary glands.
  • Tones the abdominal organs, thus improves the digestion system.
  • Regular practise can cure the insomnia, sinusitis and asthma.
  • Regular practise can be the treatment for headaches, anxiety, hay fever, depression and diabetes.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • High blood pressure
  • Back injury
  • Menstruation
  • Headache
  • Neck injury
  • Heart condition
  • Low blood pressure
  • Shoulder problems
  • Glaucoma
  • Pregnant women(Beginners)

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.