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Posted on • September 16, 2025 • Aimee Duran Triujeque • Yoga
Salamba Sirsasana, often called the king of asanas, is one of yoga’s most powerful inversions. The Sanskrit name comes from salamba (“with support”) and sirsa (“head”). This supported headstand is revered for building strength, poise, and concentration while awakening deeper layers of awareness in both body and mind.
When practiced with proper technique, Salamba Sirsasana can improve circulation, sharpen focus, and regulate the nervous system. But as B.K.S. Iyengar emphasized, this advanced yoga inversion requires patience, humility, and alignment—not force.
Practicing headstand yoga pose offers a range of physical and mental benefits, including:
Increased blood circulation to the brain
Improved concentration and focus
Strengthening of the shoulders, arms, and core
Nervous system regulation and stress relief
A deeper sense of inner awareness and balance
Because headstand is an advanced pose, it should be approached with care. Without the right preparation, it can compress the cervical spine or cause injury. Avoid this pose if you:
Have cervical spine issues or neck tension
Are recovering from injury
Have glaucoma or high blood pressure
Are pregnant
"The yoga pose is not the goal. The goal is serenity. Balance. Truly finding peace in your own skin"
~ Rachel Brathen
Before lifting into headstand, build the foundation with supportive yoga poses:
Dolphin Pose and Forearm Plank for shoulder and upper back stability
Adho Mukha Svanasana (Downward Dog) for endurance and awareness
Navasana (Boat Pose) and controlled leg lifts for a strong, engaged core
Place your mat near a wall for safety.
Fold a blanket under your head for cushioning.
Interlace your fingers and set your forearms in a triangle.
Rest the crown of your head on the blanket.
Walk your feet in slowly, keeping alignment.
Draw one knee to your chest, then the other—pause here before lifting fully.
Gradually extend your legs upward with control, avoiding momentum.
If you’re not ready for the full inversion, try these supported headstand variations:
Practice Dolphin Kick-Ups against the wall
Work with Salamba Sarvangasana (Shoulderstand) or Halasana (Plough Pose) as preparatory postures
Use a wall for one-leg lifts to build balance and confidence
Props like blankets or walls help create stability while reducing strain on the neck and spine.
Keep weight on the crown of your head, not your arms
Maintain an active core for balance
Avoid kicking up into the pose
Move slowly and mindfully
There’s no rush into Salamba Sirsasana steps—the headstand pose rewards patience over ambition. With consistent practice, strong preparation, and proper alignment, this yoga inversion can become a source of clarity, strength, and stillness in your practice.
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Aimeé Durán Triujeque
Expert outdoor writer, yoga teacher-in-training and artist born in Mexico. Aimee's personal practice has evolved into an eclectic and healing combination of Restorative, Hatha, Vinyasa, Iyengar and Kundalini yoga.
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