Supported Headstand Pose (Salamba Shirshasana A)

Supported Headstand is a foundational inversion where the crown of the head rests on the mat while the interlaced forearms create a stable tripod base, allowing the body to invert fully with the legs extended overhead. It is often called the king of all yoga poses for its ability to calm the nervous system, improve circulation to the brain, and build focused mental clarity. The practitioner enters by placing the head and forearms on the mat, drawing the knees toward the chest, and gradually extending the legs skyward.

Cues

• Press actively through the forearms to take the majority of your weight off the crown of the head and protect the cervical spine.
• Stack the hips directly over the shoulders and the shoulders over the elbows before lifting the legs.
• Keep the core deeply engaged so the lower back does not arch and the body stays in one vertical line.
• Breathe slowly and evenly — notice how the breath slows naturally as you settle into stillness.