This is a fundamental pose, one of the most important in yoga. It is also known as the king of all asanas for its comprehensive positive effects on the body
This asana stimulates the most important glands in the brain, improves blood circulation, and promotes the harmonious development of the entire body.
Salamba Shirshasana is one of the most dangerous poses in yoga practice in terms of potential injury. It should only be performed by practitioners with a good level of physical fitness. It is crucial to begin learning this pose under the guidance of a qualified instructor.
The Benefits of Salamba Shirshasana for the Body
Physical Level
- Improves blood circulation.
- Stimulates the pituitary and pineal glands.
- Strengthens the core muscles.
Therapeutic Level
- Improves blood supply to the brain, which helps enhance concentration, improve memory, and promote mental clarity.
- Relieves stress and anxiety.
- Helps with insomnia.
Energetic Level
- The asana is believed to stimulate the highest energy center.
- Leads to a noticeable surge of vitality.
Contraindications: When Headstand is Prohibited
- Any neck, shoulder, or back injuries.
- High blood pressure (hypertension).
- Glaucoma and other serious eye conditions.
- Acute headaches, migraines.
- Pregnancy and menstruation.
- Heart conditions.
- Inflammatory conditions in the head area (e.g., otitis, sinusitis).
Preparation: Strengthening Asanas
Before attempting Shirshasana, it's necessary to prepare the body. Regularly include the following poses in your practice:
- Prasarita Padottanasana (Wide-Legged Forward Bend): allows the body to get used to the inverted position of the head.
- Sarvangasana (Shoulderstand): prepares the body for being inverted in space.
- Adho Mukha Svanasana (Downward-Facing Dog): strengthens the arms and shoulders and is beneficial for stretching the spine.
- Utthita Trikonasana (Triangle Pose): builds confidence and strengthens the cervical spine.
Asanas to strengthen the neck:
- Ustrasana (Camel Pose),
- Ardha Bhujangasana (Half Cobra Pose).
Step-by-Step Guide to Performing Salamba Shirshasana
For beginners, it is mandatory to use a wall for support or have the assistance of an instructor.
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FOUNDATION:
Start in a kneeling position. Place your palms on your forearms and check the distance between your elbows by grasping them with your hands. It should be no wider than your shoulders. Then, interlace your fingers to form a clasp.
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HEAD:
Place the crown of your head on the floor, and cup the back of your head with your clasped hands. It's important to understand that the crown is the highest point of your head; do not confuse it with your forehead or the back of your head.
Important: As you lift your body, the weight should be distributed as follows:
70% of the weight on your arms, and 30% on your head.
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LIFTING THE HIPS:
Pressing your forearms into the floor, straighten your legs and lift your hips up.
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WALKING IN:
Walk your feet as close to your head as possible until your back becomes vertical.
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ENTERING THE BALANCE:
Smoothly, without jerking, draw one knee at a time towards your chest. Find your balance.
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THE VERTICAL LINE:
Smoothly guide your knees upward, maintaining a continuous line from the crown of your head and forming a single vertical axis for the body. During this, your feet will naturally be drawn towards your buttocks. Then, carefully straighten your legs upward. The body should form a perfectly straight line. Gently eliminate the arch in your lower back.
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HOLDING THE POSE:
The main load should be on the head; the forearms merely help maintain balance. Breathe calmly and evenly. Start by holding the pose for 30 seconds and gradually increase the time to 10–15 minutes as you master it.
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EXITING THE POSE:
Follow the steps in reverse: bring your knees to your chest, then place your feet on the floor.
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REST:
Do not lift your head immediately. Move into Child's Pose (Balasana) for 30–60 seconds to normalize blood flow and relax your neck.*
*In some schools, beginners are advised not to lift their heads from the floor for twice the duration of the exercise. That is, if you held the asana for 5 minutes, it is recommended not to lift your head for at least the same period or even longer. This is to compensate for the intracranial pressure.
Yoga teachers pay special attention to the technique of falling safely in Shirshasana. If you feel you are losing your balance, don't panic—simply perform a few simple actions: unclasp your fingers, completely relax your body, and bend your knees. As a result, you will gently roll down to the floor, and perhaps even smile. This is a natural part of the learning process.[[1]]
Variations for Beginners and Advanced Practitioners
Simplified Variations:
- Perform the asana with the support of an instructor.
- Perform it against a wall or in a corner.
Advanced Variations:
- Enter and exit the pose with straight legs.
- Perform the asana with your eyes closed.
Common Mistakes and How to Correct Them
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Mistake: Legs are relaxed in the pose.
Solution: Bring your thighs, knees, and ankles as close together as possible, touching your big toes. Simultaneously, extend your legs upward and fully straighten your knee joints.
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Mistake: Legs fall backward.
Solution: Reach your knees and lower abdomen upward while elongating your torso. Point your toes toward the ceiling, creating a single line with your entire body.
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Mistake: Legs fall forward.
Solution: Extend your spine upward and gently move your hips back until they are aligned with your shoulders, creating a straight line with your torso.
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Mistake: Arch in the lower back.
Solution: Actively engage your core muscles. Draw your abdomen in and direct your tailbone towards your heels.
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Mistake: Jumping into the pose.
Solution: The entry should be performed using the strength of your abdominal and back muscles, not momentum. Move slowly and with control.
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Mistake: Holding your breath.
Solution: Consciously maintain a steady and deep breath. This is key to maintaining balance and staying calm.
Regular practice of Salamba Shirshasana transforms the body and spirit: it strengthens your physical form, develops self-discipline, and opens new dimensions of spiritual growth. You will find inner balance and self-confidence that will help you cope with any of life's challenges.
References
- B. K. S. Iyengar. Light on Yoga: Yoga Dipika / B. K. S. Iyengar; translated from English. — 7th ed. — Moscow: Alpina Non-Fiction, 2018. — 494 p.
- Methodological guide "Alphabet of Asanas", oum.ru