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august 2017yogajournal.comFIVEFIVE
SALAMBA SIRSASANA
Supported Headstand
This is one of the most challenging inversions from a
technique perspective because it’s so important to keep
pressure on your head and neck to a minimum. However,
once you’re able to do this pose properly, it’s an incred-
ibly cooling posture—and one of the only inversions in
which you can close your eyes and stay upside down for
5, 10, 15 minutes or longer without fatiguing.HOW TO Come into Tabletop, with your hands under
your shoulders and your knees under your hips. Drop
to your forearms, making sure your elbows are directly
under your shoulders. Clasp your hands, interlacing your
fingers loosely and leaving a little bit of space between
your palms. Place the crown of your head on the floor
in the small space you’ve created with your hands, with
your fingers at the back of your skull. Move your shoul-
ders as far away from your head as possible, creating
length in your neck. Tuck your toes under and straighten
your legs, lifting your hips so they’re stacked over your
shoulders. Drive your weight firmly into the ground
through your forearms and outer edges of your hands,
then lift one leg up, being careful not to let it swing
behind you. Take tiny hops with your other leg, being
careful not to use momentum. Eventually, hug that knee
into your chest, and then straighten it to join the other
leg for the full expression of Salamba Sirsasana.Lengthen your shoulders
away from your head. If your
shoulders are scrunched down
toward your mat, it’s a sign
that you’re putting weight on
your head rather than where it
should be, which is predomi-
nantly in your arms.Find the correct spot on the top of your head
to place on the floor: Before you move into
the pose, make an L shape with your thumb
and pointer finger, then put your thumb at your
third eye and move your pointer finger toward
your crown. The place where your pointer finger
lands is about where your head should be on
your mat.OUR PRO Teacher and model
Caley Alyssa is a Los Angeles–
based yoga teacher. Learn more
at caleyyoga.com.