Supported Headstand: The FeetUp Guide to Salamba Sirsasana

Supported Headstand (Salamba Sirsasana) with your FeetUp Trainer is an accessible inversion that combines strength, balance, and trust.

People practice inversions for many different reasons. Regardless of goal, the most important thing to consider when preparing to go upside down in your yoga practice is safety. Thankfully, the FeetUp Trainer eliminates one of the biggest obstacle to safely practicing headstand: spinal compression on your head and neck. Here is everything you need to know about Supported Headstand with your FeetUp Trainer. 

Sanskrit: Salamba Sirsasana

  • sah-LOM-bah shear-SHAHS-ah-nah
  • Salamba: With Support / Sirsa: Head

Benefits of Practicing Supported Headstand

  • Increase body awareness
  • Improve posture
  • Boost energy
  • Build confidence and trust

Precautions to Consider When Inverting

  • High Blood Pressure. Inversions can elevate heart rate.
  • Low Blood Pressure. You may feel lightheaded entering into, while holding, or coming out of this pose.
  • Glaucoma.  Extra pressure can build up in the eyes while upside down.
  • Existing Shoulder Issues. You will need to support full bodyweight on your shoulders.
  • Existing Foot or Leg Issues. Prepare to kick up and land back down during entry / exit.

Instructions for Entering into Supported Headstand

Watch this video for step-by-step instructions on how to safely enter into a supported headstand with your FeetUp Trainer.

Tips & Tricks

  • Listen to your body. Don’t force yourself to do anything you’re not ready to do.
  • Begin with Grounded Inversions. Get your body comfortable in an inverted position with your feet on the floor before trying more advanced variations. 
  • Use the wall. Not only will the Trainer feel more stable and secure, you can confidently explore kicking up without worrying about falling backwards. 
  • Start small before going big. Give your body time to acclimate to being inverted. Start with shorter holds at first and work your way up from there. Start with 10-15 second holds at first before adding 5 seconds more every so often.
  • Be gentle on the way down. Even though you may need to kick up in order to begin, focus on muscular engagement to create a controlled landing when you’re ready to come out. The muscles you use for a smooth exit are very similar to the ones needed for a graceful entry!
  • Find the right shoulder position before starting. It’s much easier to find comfort upside down if you take time beforehand to set yourself up for success.


4 thoughts on “Supported Headstand: The FeetUp Guide to Salamba Sirsasana

  1. Colleen Hunt says:

    Hi, I have a question about my trainer and the coasters.
    I also have a question about the beginning FeetUp classes, for new FeetUp trainer owners.
    Is there someone who can reach out to me this week? Thank you so much!

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