8 Supported Headstand Steps for Strength

Supported Headstand, or Salamba Sirsasana, is a strengthening pose that, with concentration, is accessible for someone at an intermediate skill level. Salamba Sirsasana is derived from the Sanskrit word for "head," sirsa, and salamba, which translates to "with support."

Supported Headstand Pose Benefits

Benefits of Supported Headstand include:

• Strengthens the entire body
• Reduces symptoms of asthma and insomnia
• Relaxes the mind to relieve stress and possibly mild depression

Step into the Pose

To Perform Supported Headstand

1. Begin in Child's Pose, head resting on a mat or blanket.
2. Clasp your hands together, forearms on the floor, head between your fingers.
3. On an inhale, come up off the floor by moving your feet closer to your head, heels up, shoulder blades down into your back.
4. Exhale, and lift the legs up and together, activating the thighs firmly.
5. Extend the legs upwards, unfolding at the knee, toes pointed. Don't arch your back.
6. Stretch your legs upward to avoid compressing the tailbone.
7. Hold the pose for 10 seconds or more, based on your level.
8. Slowly come out of the pose by curling the legs down in a fluid motion, and release into Child's Pose.

For more instruction on Supported Headstand, visit Yoga Journal.

Beginner

Practice this pose against a wall to avoid placing too much weight on the head and neck. It's better to put more weight on your arms and only hold the pose for a few seconds than to risk injury.

Advanced

Rise up onto your extended hands, instead of resting on the forearms, or extend your time.