Salamba Sirshasana – Supported Headstand Pose In Yoga

Salamba Sirshasana (supported headstand pose) is an inverted yoga pose. It is a part of the Inverted group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. The yoga pose focuses on reversing the action of gravity on the body; instead of everything being pulled towards the feet, the orientation shifts towards the head. Inverted asanas have many amazing benefits.

How to do Salamba Sirshasana – Supported Headstand Pose In Yoga

• Assume marjari-asana. 
• Place the crown of the head on the blanket between the hands.
• Move the hands back towards each side of the knees and adjust the position so that the hands form the corners of an equilateral triangle with the head. The forearms should be vertical and the elbows bent. Lift the knees from the floor, straightening the legs and raising the buttocks.
• Walk the feet forward until the thighs are near the chest and the back is almost vertical.
• Slowly raise one foot off the floor, balance and then raise the other foot.
• Utilising the arms for support, raise the legs and straighten the knees so that the body is fully erect (see stages 4, 5, and 6 of sirshasana).
• Keep the spine and legs in a single vertical line.
• This is the final position.
• Hold the pose for as long as is comfortable.
• Return to the starting position. Slowly refold the legs and lower the body with control, in the reverse order, until the toes touch the ground.
• Remain in the kneeling position with the head on the floor for a short time.
• Slowly return to the upright position.

Breathing pattern while doing Salamba Sirshasana – Supported Headstand Pose In Yoga

• Retain the breath inside while assuming the final position. Breathe normally in the final position.
• Retain the breath inside while lowering the body.

Benefits of doing Salamba Sirshasana – Supported Headstand Pose In Yoga

• This asana is very powerful for awakening sahasrara chakra and therefore it is considered the greatest of all asanas.
• Sirshasana revitalizes the entire body and mind. It relieves anxiety and other psychological disturbances which form the root cause of many disorders such as asthma, hay fever, diabetes and menopausal imbalance.
• It also helps to rectify many forms of nervous and glandular disorder, especially those related to the reproductive system.
• This asana reverses the effect of gravity on the body. Strain on the back is thus alleviated and the reversed flow of blood in the legs and visceral regions aids tissue regeneration.
• The weight of the abdominal organs on the diaphragm encourages deep exhalation so that larger amounts of carbon dioxide are removed from the lungs.

Precautions while doing Salamba Sirshasana – Supported Headstand Pose In Yoga

• Sirshasana should not be practised by people with neck problems, headache or migraine, high blood pressure, heart disease, thrombosis, arteriosclerosis, chronic catarrh, chronic constipation, kidney problems, impure blood, severe near-sightedness, weak blood vessels in the eye, conjunctivitis, chronic glaucoma, inflammation of the ears or any form of blood haemorrhage in the head. 
• It should not be practised during pregnancy or menstruation.

Variation of Salamba Sirshasana – Supported Headstand Pose In Yoga (preparatory practice)

• Assume the same base position as for salamba sirshasana. Straighten both legs and walk the feet forward until the thighs are near the chest.
• Raise the right foot, place the right knee on the right upper arm and balance. Raise the left foot and place the left knee on the left upper arm.
• Hold the position for a few seconds, being aware of balance.