Back to Guide Yoga Facts Mudras Back to Asanas "Supported Headstand" Essay by Matthew Sheehan

Salamba Sirsasana or Supported Headstand is said to be the "king" of all asanas. As with all inversions it reverses the flow of prana which can lead to self-realization. If this is not enough motivation for one to practice this pose the list of beneficial effects continues.

In Salamba Sirsasana all of the weight should be on the top of the skull, allowing for maximum brain stimulation. Because of the brain's prominence in our daily activities, it is a very demanding organ, requiring 20% of the oxygen we inhale and one fifth of the blood the heart pumps. The brain is responsible for processing all information gathered by the five senses which allow us to taste, feel, smell, hear and see. Blockages of blood flow to the brain result in tiredness, lack of clarity and stroke; headstand combats this. It is an organ we want to keep healthy and strong. This is achieved in headstand by forcibly flushing old blood out of the brain cells, replacing it with freshly oxygenated, nutrient rich blood coming directly from its source, the heart. In headstand we are also allowing for increased blood flow to the pituitary and pineal glands which are located in the brain. Combined these two glands monitor the functioning of all glands in the body and play key roles in one's overall growth, health and vitality.

Sattvic (harmonious) qualities which control discrimination are also centered in the head. By inverting, we feed the brain healthy fresh blood strengthening our Sattvic qualities which bring a lightness and clarity to our thinking. The effort needed to merely come into an inverted balance forces the mind and body to become still, in the process "we become Sattvic, balanced and self-reliant in pain and pleasure, loss and gain, shame and fame, defeat and victory." By literally turning upside down we are also giving ourselves the opportunity to observe our situation with a reverse perspective bringing equanimity to the body and mind.

The head is also said to be the seat of Brahman, the soul. A theory that gains credibility when we look at how the brain functions in regards to sensation; it processes all our experiences but does not actually feel them. For example, when cut, the brain does not feel pain. In essence it becomes the observer of all the body's physical experiences. To transcend the physical is what we are trying to achieve as Yogis. It follows then that the brain is the seat of Brahman; that aspect of our spirit which transcends all things, pleasurable and painful. Further proof of the brain's eternal spirit is that it communicates through electrical pulsation. It is this pulsation/ prana that is understood to be our eternal life force or soul. So by inverting, we are offering our seat to Brahman, our small self is bowing down to our true Self.

When the brain is functioning with clarity, we can truly transcend our limitations because we begin to understand the brain's qualities. Through knowledge comes bliss, through bliss comes liberation. It is an unhealthy mind that binds us and a healthy mind that allows for freedom. In headstand the fluctuations are calmed and in time hopefully stopped, allowing for Yoga to happen.

Gender issues aside, it is understandable why Salamba Sirsasana is called the "king" of all asanas. The qualities needed in overcoming the daily obstacles one encounters in life are similar to those needed to lead a country to greatness. Clarity of thought, strength, even-mindedness, compassion, fairness, and the ability to selflessly serve. These are the sattvic qualities cultivated in an inverted balance. It is a time when our fears and weakness are tested, through the insight gained, we come to an understanding of these limitations allowing us to overcome them, resulting in harmonious balance.

PREPARATION
(It's recommended to use some type of padding for the head, hands and forearms in this pose; a folded mat or blanket work well.)

1. Kneeling on the floor, clasp your hands so that the fingers interlace right up to the base of each finger. Creating a cup in between the palms, as if you were gripping a tennis ball. The pinkie finger on the right hand is tucked inside so that an even edge is created on the base of the hand. Most important is the space between the elbows. The distance should be no wider than the shoulders. It is very important to keep this spacing intact for the duration of the pose. The space can be measured many ways, the final desired result should allow the head to fit in the apex of the triangle created with the sides of the head grazing the forearms.
2. Keeping your arms firmly planted into the ground, place the top of your skull onto the mat so that it is nestled up against your cupped hands. It is important that the crown of the head becomes the base of the pose not the forehead or back of the head. The crown of the head can be found by placing the right palm of the hand on the forehead and allowing the fingers to spread over the crown of the head, where the tip of the middle finger lands is basically the crown of the head. This point should line up with the ears as well.
3. With the crown of the head on the floor, extend the legs so that you are on the toes similar to the leg position in Downward Facing Dog. Slowly begin to walk the feet toward the head. When you feel the hips lining up with the shoulders, the shoulder coming over the ears, stop and breathe. Bring the attention to the shoulders. It is very important that the shoulders are lifted and spread as wide as possible and as far from the floor as possible. When the center of the head is down, you should be able to see the ceiling similar to seeing the floor in Tadasana.
4. With the shoulder blades lifted and moving firmly up the back engage Mulabandha and on the inhale lift the straight leg above the head. A straight legged ascent is ideal so that the blood flow to the brain is even. However if it is not possible, first bend the lifted knees to the chest and on the inhale straighten and lift the legs over the head.
5. If a wall is needed, place the head no more than two to three inches from the wall and follow steps one through four. Positioning yourself next to the wall prevents the back from swaying and the ribs and pelvis from popping out.

1. The whole weight of the body should be on the head, until this is perfected, make sure the weight is evenly distributed over both forearms and the crown of the head. If perfect balance is achieved it is said to feel weightless. Similar to the feeling we have when standing. We do not feel the intense pressure on the joints of the feet and ankles when standing, this should be the sensation in headstand.
2. The back of the head, the trunk, the back of the thighs and the heels should be in a line perpendicular to the floor and not inclined to one side. The throat, chin and breast bone should be in line. The tops and bottoms of the hands should also be on top of each other. This way the cupped hands will not adversely affect the position of the head.
3. The trunk from the pelvis to the waist should be kept perpendicular. If the pelvic area or the floating ribs are jutted forward or back it translates to the head and neck, bringing the body out of balance and putting too much weight onto the neck and/or all the weight onto the forearms causing the arms to strain.
4. The legs should be joined and ankles should be together with the toes pointed. The inner edges of the legs should be constantly lengthening toward the ceiling. Both sides of the body should be even and working together to lift the legs and trunk upward.

1. The elbows either start in a position that is too wide or are allowed to splay open causing for poor weight distribution and loss of balance, and possible neck damage.
2. Legs and torso are too far forward, back, left, or right causing strain on the neck and/ or shoulders.
3. Legs are not engaged; Mulabandha not lifting, allowing too much pressure to come onto the skull.
4. Breathing is not even, causing pranic blockage and general discomfort.

1. Suggest a lift in the shoulders.
2. Place a fist in between the legs to encourage activation of inner legs which results in lift.
3. Place a leg on the spine helping to correct the alignment of the entire body while gently lifting from the ankles.

1. The wall for balance, even for advanced students when trying variations.
2. Block between legs, placed by a partner to feel lift in the inner legs.
3. Padding for the head, neck and arms.

The time one stays in Headstand varies. A beginner should stay for at least 25 breaths, intermediate 50-75 breaths and more advanced students can stay in for 100 breaths or up to ten minutes.

When coming down, it is best to keep the legs straight and slowly descend touching the toes on the floor, bending the knees. Without lifting the head, come to Child's Pose for at least 5 breaths. If straight legs are impossible, bend the knees to the chest and come into Child's Pose.

It is not advised to practice this pose if one is menstruating, has high blood pressure, heart problems, detached retinas, or ear problems. If one has a neck injury, it is advisable to have it looked at before coming into full balance. Pregnant women should be supported in this pose either with the wall or a partner. If discomfort occurs, come down.

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