How To...

Step by Step

1. Stand up on your knees

2. Clasp your hands and lower your elbows and hands on the mat with your fingers facing the mat 

3. Lower your head on the mat and clutch it with your palms 

4. Move your legs closer to your torso and achieve balance without lifting your feet

5. As you are ready, lift your feet and gradually straighten your legs up

6. Balance on your head, supporting your balance with your hands and elbow

7. Hold for at least 5 breaths

8. Put one foot to the ground and then the other

9. Retreat to Childs Pose before trying again

Muscles Used

Main muscles used for this posture include the neck and spine. It is also important to keep your arms and legs engaged. Without a strong base it is impossible to do this pose. You must engage your Bandhas and think back to the basics of Tadasana.

Picture

Professional Photo and Video

Personal Photos and Experiences

Meaning

Salamba Sirsasana- Supported Headstand

Salamba- with support

Sirsa- head

It is referred to as "King of the Asana" because of the overall way it effects the whole body.

Awareness

How it Feels
Kiana:
At first it seemed a little uncomfortable. It was hard to surrender and breathe through it when I was tense and scared. After a couple more times it became easier and not so scary. After it was actually pretty calming and became a way for me to alleviate my stress and problems.
Yolanda:
In the beginning I felt like I was putting too much pressure on my hands, especially my pinky fingers. Then I discovered that by tucking your pinky into the middles of your clasped hands, a lot of the pressure is alleviated and my weight transferred to my forearms, which is where it should be. When I finally got up to the actual headstand, my head sort of hurt because I'm not used to standing on my head and I felt like too much blood was rushing into it. I found that by deep breathing and relaxing a bit, I was able to calm down and the uncomfortable feeling went away and I felt like I could stay there all day!

To do it Right
Kiana:
To do this posture right is very tricky. It is not one that I could fool around with. If I did it incorrectly it could cause me some serious damage that can result in major long term problems. For me to do this posture correctly I needed to stay aware of my neck and spine and be very careful not to rush anything. I also needed to keep my muscles engaged and stay strong.
Yolanda:
For me, the most difficult part was straightening my spine and keeping everything aligned. I tend to curve my spine a lot and I realized that I was definitely not doing it right. I had to make a conscious effort to push my spine flat and tuck everything instead of just bending everywhere. I had my sister help me make sure I was completely straight and tell me where I had to adjust. You just have to make sure to engage every muscle in this pose, keeping your legs straight, your shoulders strong and your breathing steady. 

Physical and Therapeutical Benefits

Salamba Sirsasana is one of the best poses you can do. The ways in which this asana will benefit you are countless.
Physical Benefits include:
- Strengthens the spine, neck, shoulders, and arms
- Tones legs and abdominals
- Relieves built up fluid in legs and feet
- Healthier flow of blood to the brain
- Stimulates the nervous system
- Increases mental awareness
- Improves posture and digestion
- And much more
Therapeutical Benefits include:
- Calms and soothes the mind
- Relieves you from mild depression and stress
- Helps reduce asthma, infertility, sinusitis, and insomnia

References

http://www.yogajournal.com/poses/481 - Yoga Journal, steps on how to do pose

http://yogafiles.blogspot.com/2012/11/supported-headstand-salamba-sirsasana.html - Supported Headstand (Salamba Sirsasana), Meaning and muscles used

http://www.yogacards.com/yoga-postures-2/headstand-Sirsasana.html - Yoga Positions- Sirsasana, How to and alignment

http://blog.rajgad.com/spiritual/yoga/2006-05/focus-on-asanas-salamba-sirsasana-supported-headstand.html - Photo

http://wondergressive.com/news/shirshasana-its-time-to-do-a-headstand/ - Photo

http://www.cnyhealingarts.com/2011/03/21/the-health-benefits-of-salamba-sirsasana-supported-headstand-pose/ - Therapeutical and Physical Benefits