How To Do Supported Headstand (Salamba Sirsasana)

Supported Headstand / CanvaSupported Headstand, also known as Salamba Sirsasana. It is one of the most rewarding poses. This powerful pose not only builds physical strength and flexibility. It also cultivates mental focus and a sense of freedom.

This yoga pose is connected to stress relief, upper body strenght, improved circulation and spatial awareness.

The pose has numerous benefits. For both mind and body. Physically, it strengthens the core muscles, shoulders, arms, neck, and spine. While improving balance and circulation.

Mentally, it requires intense concentration. As well as a willingness to let go of fear and trust in your own abilities.

As you become more comfortable with this pose over time. You may begin to feel a sense of liberation from self-doubt or limiting beliefs.

About what you are capable of achieving on your mat. Or in your life outside the studio.

Video – How to do Supported Headstand

Step-by-step Instructions

Here are the step-by-step infos:

  1. Start by kneeling on your mat. With your forearms resting on the mat in front of you. Make sure your elbows are directly under your shoulders and your hands are clasped.
  2. Place the top of your head on the mat. Creating a stable triangle with your forearms and head. Your hands should be cupping the back of your head.
  3. Tuck your toes under. Lift your knees off the mat, coming into Dolphin Pose.
  4. Walk your feet closer to your face. Keeping your legs straight, until your hips are stacked above your shoulders.
  5. Engage your core and lift one leg off the ground. Bringing your knee towards your chest.
  6. Extend that leg up towards the ceiling. Using your core and leg strength to lift your other leg off the ground.
  7. Find your balance and slowly begin to straighten both legs. Coming into a vertical position with your legs pointing towards the ceiling.
  8. Keep your gaze fixed on a spot on the floor. To help maintain balance.
  9. Press firmly through your forearms and lift through your shoulders. To create space in your neck and prevent excessive pressure on your head.
  10. Stay in the pose for 10-30 seconds. Or as long as you feel comfortable and stable. Gradually increase the duration as you become more experienced.
  11. To come out of the pose. Slowly bend your knees and lower your feet back down to the mat. Returning to Dolphin Pose.
  12. Rest in Child’s Pose. Or any other resting position to recover and release any tension in your neck and shoulders.

Supported Headstand / Canva


  • Practice this pose with an experienced instructor if you’re new to it. As it involves being upside down. Proper alignment is crucial for safety.
  • Avoid this pose if you have neck or shoulder injuries, high blood pressure, or are menstruating.
  • Use a wall or have a spotter nearby for support and guidance. Until you feel confident and stable in the pose.
  • Take your time and progress gradually in this pose. It requires strength, stability, and body awareness.
  • Regular practice and consistent engagement of your core muscles. It will help you improve your stability and control in the pose.

Yoga Supported Headstand Salamba Sirsasana / Canva

Salamba Sirsasana Benefits

It has numerous benefits, including:

  1. Strengthens the Upper Body and Core: This pose requires you to engage your shoulders, arms, and core to maintain balance. Which can help to strengthen these areas over time.
  2. Improves Circulation: Being upside down can increase blood flow to the brain. This can help to improve mental function and increase focus and clarity.
  3. Stimulates the Lymphatic System: The inversion can help to stimulate lymphatic drainage. It can boost the immune system. It may help to remove toxins from the body.
  4. Relieves Stress: Like many inversions, the asana can have a calming effect on the mind. It’s helping to relieve stress and mild depression.
  5. Improves Digestion: The inversion can help to stimulate the digestive system. Also improving digestion and helping to relieve symptoms of constipation.
  6. Strengthens the Spine: The pose can help to strengthen the spine and improve posture. This can be beneficial for people with back problems.
  7. Improves Balance: Practicing can help to improve balance and body awareness. This can be beneficial for other physical activities.
  8. Stimulates the Pituitary and Pineal Glands: These glands are responsible for hormone production and regulation. The inversion can help to stimulate these glands. It can have a positive effect on overall health and well-being.

Please note that while the posture has many potential benefits. It’s a challenging pose that should be practiced with caution.

It’s not recommended for people with certain health conditions. Including high blood pressure, heart conditions, and certain eye conditions like glaucoma.

It’s always best to learn new yoga poses under the guidance of a qualified instructor.

Supported Headstand Salamba Sirsasana Yoga / CanvaSupported Headstand Pose Beginner Tips

Firstly, it’s important to have a solid foundation before attempting the pose. Start by ensuring that your yoga mat is stable on the ground and that there aren’t any distractions around you.

Next, warm up your upper body and shoulders through sun salutations or other strengthening exercises. Additionally, engaging in preparatory poses such as dolphin pose or puppy pose can help build strength in your shoulders and neck while also improving flexibility.

Finally, always listen to your body and avoid any movements that cause pain or discomfort.

By incorporating these beginner tips into your practice routine. You’ll be able to safely progress towards mastering the asana. Without risking injury or causing strain on your neck muscles.

In order to continue progressing smoothly towards this challenging asana. Without encountering common mistakes along the way.

It’s important to stay focused on proper form and alignment. Throughout each step of the process.


The Supported Headstand is a classic yoga pose. It requires guidance from a yoga teacher, especially for beginners.

Salamba Sirsasana strengthens the shoulders, arms, and core, and calms the brain.

It’s important to keep the weight evenly distributed between the head and forearms. Continue to press the inner wrists actively into the floor.

As you become more comfortable with the pose, you can gradually add 5 to 10 seconds to your hold time. Until you can comfortably hold the pose for 3 minutes.

Remember, it’s important to use a folded blanket or a yoga mat to cushion your head and neck.

Salamba Sirsasana Supported Headstand / Canva