Inversions-HeadstandBeginner

Supported Headstand III

Salamba Sirsasana III

Supported Headstand III narrows the base by keeping forearms parallel and palms turned back, demanding finely tuned shoulder integration and midline control.

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How to Perform

1
Kneel on a blanket, set forearms parallel shoulder-width with palms turning back toward the knees.
2
Place the crown just behind the wrists, press outer wrists down, and lift knees to straighten the legs.
3
Walk feet in until hips hover over shoulders, keeping elbows hugging in and shoulders actively protracted.
4
Fold knees toward the chest without shifting the elbows, then extend legs to vertical on a slow exhale.
5
Hold for up to a minute with smooth breath, then lower through the tuck and rest before repeating.

Benefits

Refines shoulder strength and protraction for narrow-base inversions.
Enhances proprioception for transitioning between hand and forearm balances.
Calms the mind by requiring precise alignment and steady drishti.

Alignment Cues

Forearms stay parallel with palms angled back
Outer wrists root as inner wrists lift for support
Pelvis stacks over shoulders with thighs hugging midline
Weight distributes lightly on the crown thanks to firm forearm press

Common Mistakes

No common mistakes listed.

Contraindications

• Uncontrolled hypertension, glaucoma, or retinal pathology
• Recent cervical spine, shoulder, or brain injury
• Pregnancy after first trimester unless long-term inversion practitioner

Recommended Props

BlanketWallStrap