Supported Headstand II
Salamba Sirsasana II
Supported Headstand II plants the palms beside the head to form a sturdy tripod, sharpening pressing strength for arm-balance transitions while keeping the spine buoyant.
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How to Perform
- 1
Kneel on a folded blanket, set palms shoulder-width with fingers forward, and place the crown of the head between the hands.
- 2
Lift knees, straighten legs, and walk feet in until hips align over shoulders while elbows stay stacked over wrists.
- 3
Draw both knees toward the triceps to find control, rooting through the entire hand.
- 4
Press the floor away to float the thighs, then extend both legs to vertical keeping the tripod stable.
- 5
Maintain steady breath for up to a minute, then reverse by bending the knees, landing lightly, and resting in Child's Pose.
Benefits
- Builds wrist, arm, and shoulder strength for inverted transitions.
- Teaches balanced weight sharing between hands and head.
- Improves spatial awareness for stepping or jumping into arm balances.
Alignment Cues
- Hands and head form an equilateral triangle on the floor
- Elbows stay narrow and point back, not out
- Pelvis tracks over the shoulders to keep the tripod vertical
- Neck lengthens as shoulders protract and press away
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