Salamba Shirshasana - the supported headstand Salamba Shirshasana is the Sanskrit name for the supported headstand. It is derived from the following combination: "Sa" stands for "with," "alamba" refers to the support, and "sirsa" is the name for the head. The pose is classified as an inversion pose. In terms of difficulty, it can best be described as "moderately difficult" to "relatively easy." The supported headstand stimulates several parts of the body, especially the neck, arms, torso, and shoulders. Overall, however, it is a good exercise for the entire body. Salamba Shirshasana works best with two yoga blocks and a wall for support.
Performing Salamba Shirshasana
Salamba Shirshasana can be performed with one or two supports. For the single-support variation, lean your back against the wall to make the pose easier and more comfortable. You can gain additional support by resting your shoulders on the two yoga blocks mentioned above. In this case, your head would be centered between the blocks. This additional support can be particularly helpful for beginners, not only because it helps but also because it provides additional security for the first two or three times you do it. Once you've gotten used to the supported headstand, the wall is sufficient support. As the name suggests, this exercise doesn't require any support at all.
To perform Salamba Shirshasana for the first time, position yourself on your knees facing a wall with two yoga blocks roughly the same distance between your shoulders. The blocks are on the floor and remain there throughout the pose. In the second step, bend your entire body forward, bringing your face closer to the wall. In this step, position your hands in front of the two blocks, ideally with your fingertips lightly touching them. Similar to a forward roll, position your shoulders on the block to your left and right. Stretch your head straight towards the floor so that the top of your head touches the floor. Keep your hands in front of the blocks, with your fingertips lightly touching them.
In the next step, straighten your legs and lift your bottom upwards. You are now in the ideal position to slowly move into supported headstand. First, raise one heel toward your bottom, then raise the other leg, assuming an "egg shape." In this position, you are already in an upright position, but your legs are still tucked in, so your knees are leaning toward your head. Here, you can take a deep breath. In the final step, slowly extend your legs toward the ceiling: this will bring you to Salamba Shirshasana.
Once you've reached this point, it's up to you whether you want to use the wall for additional support. Regardless of whether your legs are swinging freely or leaning against the wall, you should remain in the Salamba Shirshasana position for at least three deep breaths. It's important to keep all parts of your body active throughout the entire exercise and to be aware of your position in space. If you want to end the supported headstand after at least three breaths, do so as carefully and consciously as you entered the position. Therefore, first lower one leg slowly towards the floor and then pull the other leg up halfway. This successfully completes Salamba Shirshasana as an exercise.
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