YogaFold
YOGAFOLD · POSE GUIDE
Supported Headstand
Salamba Sirsasana
Balance upside down using the forearms and head as a base, with the hands clasped behind the head.
Salamba means supported; sirsa means head.
Learn the entry and landing in person.
This entry explains preparation and movement characteristics. It does not provide a complete practice procedure for the advanced photographed variation. Learn entry and exit directly with a teacher.
Movement guidance
Preparation
Learn forearm support, head position, assistance, and return with a teacher first.
Understanding the movement
This inversion requires enough support to avoid concentrating weight on the neck.
Hold and breathe
Check forearm support and the exit with a teacher to keep weight from gathering on the neck. Keep breathing comfortably without holding your breath.
Exit and next movement
Use the learned method to bend the knees and lower the feet under control. Do not imitate the movement while lifting the head.
Variations and sequence transitions
Choose variations and transitions within your comfortable range.
Sirsasana B · Horizontal legs
Lower both legs together toward horizontal from forearm-supported Headstand without turning the neck or arching the lower back for balance.
Sirsasana C · Raising and lowering legs
This variation moves the legs up and down, unlike static variation B. Do not teach yourself advanced transitions such as lifting the head.
Baddha Hasta Sirsasana B · Crossed forearms
Cross the forearms in front of the head and hold opposite elbows. Do not concentrate weight on the neck to balance.
Baddha Hasta Sirsasana C · Forearms beside head
Place the forearms beside the head with palms down. Do not assume the hand placement matches other headstands.
Baddha Hasta Sirsasana D · Hands toward the back
Support the elbows in front of the head with hands toward the space between the shoulder blades. Do not compensate for the smaller base by loading the neck.
Easier variations and preparation
Prepare in Dolphin without lifting the legs.
Difficulty refers to the photographed form. Individual experience may differ.
Viparita Salabhasana (Inverted Locust)
Karandavasana (Duck Pose)
Mukta Hasta Sirsasana (Free-Hand Headstand)
Salamba Sarvangasana (Supported Shoulderstand)