Salamba Sirsasana or the supported head stand is a variation of Sirsasana or the classical head stand. Salamba Sirsasana is easier to perform than Sirsasana as it provides more footprint for the balancing act.
Beginners should not attempt Sirsasana and its variations without the help from an experienced yoga instructor. Always have a friend or a partner look over you when you are learning this pose. There is always a danger of falling due to lack to balance and causing injury to neck and spine. Use the support of a wall if required. Those suffering from neck and spine problems should avoid this asana.
There are many variations of Salamba Sirsasana depending on what kind of support is used to balance the body and the position of the arms. In some variations even the support of the wall can be used as this is a preliminary practice before attempting the classical Sirsasana pose.
How to do Salamba Sirsasana (Supported Head Stand)?
- The starting pose for this asana is Marjariasana or the Cat Pose. Have a good soft or cushioned mat and assume the cat pose.
- Place the top of the head on the ground between the two hands.
- Slide the hands back on the ground until they are next to the side of the knees.
- Move the legs closer to the chest.
- Now try to transfer the weight of the body on the head and hands.
- Gradually raise one foot and then the other till the weight is fully supported by head and hands.
- Raise the body so that the body is fully erect in the inverted position. While assuming the position the breath can be help inside.
- Remain in the final position for as long as you are comfortable. The breathing can be normal in the final position.
- To release the position, slowly descend and come back to the Marjariasana position. One can optionally do Tadasana to help bring back the excess blood from the head to the body. Lie down in Shavasana for few minutes as a resting pose.
Benefits of Salamba Sirsasana (Supported Head Stand)
- The Benefits are same as that for Sirsasana.
- Those who find it difficult to do the classical Sirsasana can attempt the Salamba Sirsasana as it gives more balance. The hands and head are more spread out and this increases the balance during the final pose.