Supported Headstand (Salamba Sirsasana)

Pad your forearms and head with a folded blanket. Lace your fingers and set the forearms on the floor while kneeling. Elbows should be at the width of the shoulder. Press inner wrists into the floor and roll the upper arms outward. One should snuggle the back of his or her head against the clasped hands if he or she is beginning to practice. Lift the knees off the floor and inhale. Walk your feet closer to your elbows. The shoulder blades should be firm against your back. Your feet should be lifted away from the floor.

Lift both of your feet and Firm the tailbone as the legs rise. Straighten the knees and align the center of the pelvis. The outer arm and fingers should be firmed inward .Shoulder blades are pressed continuously against the back. Draw the shoulder blades towards the tailbone and widen them. The two forearms should have evenly balanced weight. When the backs of both of the legs are fully lengthened, you should press through the balls of big toes.

A beginner should stay for ten seconds every day. He should continue practicing for about three minutes every day, until he can be able to hold the pose for five minutes. Some benefits of supported headstand include: Strengthening the back, arms, core and legs. Mild depression is relieved. Fresh blood is drawn to the upper body and effectively countering the problems of the neck and the upper back when the pose is properly practiced.