The supported headstand pose is also known as salamba sirasana. This yogic pose not just helps strengthen your body but also helps blood circulate better. It calms your brain as well.

How to Perform the Pose

Step 1  

Take a blanket or a yoga mat under your head and forearms for support. Kneel down on the ground. Clutch the fingers together. Keep the forearms on the ground and the elbows at the width of your shoulders. While pressing your inner wrist onto the ground, roll the upper arms towards the outside. Set your head’s crown on the ground. In case you’re just starting to practice this pose, press the palm’s base and snuggle your head’s back against your clutched hands.

(Remember to use a blanket or towel for the extra support)

Step 2 

Lift the knees while inhaling. Walk the feet towards your elbows with elevated heels. Lift through your top thighs such that an inverted “V” is formed. Keep your shoulder blades firm against the back and lift the same towards your tailbone such that the front torso stays for long. This will help prevent the collapse of the shoulder weight.

Step 3  

Lift the feet away from the ground while exhaling. Try doing it for both the feet at the same time even if it requires a slight hopping off the ground. As your legs rise 90 degrees to the ground, make your tailbone firm against your pelvis’ back. Turn your upper thigh towards the inside and press your heels towards the roof. The arches of the center must align with the pelvis’ center which must align with the head’s crown.

Step 4  

Keep the outer arms towards the inside with firmness and make your fingers soft. Keep pressing the blades of your shoulder against your back. Balance the weight evenly on the forearms. Make sure that the tailbone constantly lifts upwards. As the back of your leg is completely lengthened, keep the length maintained while pressing up through the big toes such that the inner leg is longer than the other one.

Step 5 

Start practicing for around 10 seconds and increase the time gradually by 5 to 10 seconds. Increase the time for up to 3 minutes. Later, release the pose while exhaling.

Benefits

• Calms down the brain and releases stress and depression

• Strengthens the spine, arms, legs, and lungs

• Enhances digestion and tones the abdominal glands

• Helps improve menopause symptoms

• It is a therapy for infertility, asthma, sinusitis, and insomnia

Mistakes and Contradictions

Avoid practicing the pose if you are suffering from a neck injury, high blood pressure, a back injury, menstruation, low blood pressure, and a heart condition.

How to Perform It Perfectly

This yoga pose is considered to be a difficult pose but can be mastered with regular practice. However, you must not practice the pose with no prior experience in the absence of an expert trainer. You can wear comfortable high-waist leggings while practicing the pose such that it can be performed with perfection.