Salamba : Supported – Sirsa : Head – Asana : Posture

Also known as the king of postures, sirsasana is heating in nature and thus should always be practiced before shoulder stand


  • Kneel down and rest the forearms on the mat
  • Palms should face up; cup the fingers on the top of the shoulders
  • Elbows should be in line with the shoulders
  • Interlace the fingers and move the tips of the fingers in opposite directions
  • The metacarpals of the fingers should be parallel
  • Pinky finger metacarpals should move forward and index finger metacarpals should move back
  • Press the inner elbows down and lift the inner triceps away from the inner elbows simultaneously
  • Rest the crown of the head in between the hands
  • The inner palms should support the mastoids
  • Lift the knees up and walk the feet closer to the body
  • Fold the legs and bring the heels to the glutes
  • Hug the knees together and bring the knees up pointing toward the ceiling
  • Straighten up the legs with an exhalation
  • Shoulders should move away from the floor and forearms should be firmly placed on the mat
  • Shoulder blades should stick to the ribcage and frontal lower ribs should be soft
  • Adductors should be actively engaged and outer ankles should be pointed up
  • Stay in the pose for 1 – 5 minutes
  • Exhale, bring legs down softly and relax in child’s posture

Variations :

  • Two yoga chairs can be used for beginners and for those with neck problems 
  • Head stand can be done with a wall for beginners
  • Yoga ropes attached with wall can be used to do sirsasana


  • Helps direct the blood flow to the heart and the head
  • Rejuvenates the brain cells
  • Enhances the sense of balance
  • Strengthens the nervous system

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