Supported Headstand anatomy
Supported Headstand · Salamba Sirsasana · Tư thế đứng bằng đầu
Supported Headstand mainly works serratus anterior, trapezius, deltoid, triceps brachii; it stretches latissimus dorsi; rotator cuff, erector spinae, gluteus maximus stabilize.
Opening the 3D model…
Forearms on the floor in a triangle with fingers interlaced and elbows shoulder-width; the crown of the head rests lightly on the floor, cupped by the palms; lift torso and legs into one vertical line. Most of the weight is in the forearms and shoulders, not the head and neck. The shoulder muscles and serratus anterior lift the shoulders off the floor; the abdominals and legs keep the body straight. Learn it with a teacher at a wall; avoid it with neck pain, high blood pressure or glaucoma.
Muscles in this pose
Working (contracting): Serratus anterior, Trapezius, Deltoid, Triceps brachii, Transversus abdominis, Adductors, Quadriceps
Stretching: Latissimus dorsi
Stabilizing: Rotator cuff, Erector spinae, Gluteus maximus, Sternocleidomastoid, Splenius capitis
Why these muscles work or stretch
- Serratus anterior · Working (contracting): Lifts the shoulders off the floor and holds the shoulder blades against the ribs
- Trapezius · Working (contracting): Lower fibers draw the shoulders away from the ears
- Deltoid · Working (contracting): Holds the arms overhead under load
- Triceps brachii · Working (contracting): Presses the forearms down to push the shoulders up
- Transversus abdominis · Working (contracting): Draws the lower ribs in to prevent a banana back
- Adductors · Working (contracting): Squeezes the legs together
- Quadriceps · Working (contracting): Keeps the legs straight, heels reaching up
- Rotator cuff · Stabilizing: Steadies the shoulder joints under body weight
- Sternocleidomastoid · Stabilizing: Works with the back-of-neck muscles to hold the neck neutral
Practice cues
- Keep your elbows shoulder-width and most of your weight in the forearms
- Press the forearms down to lift the shoulders off the floor; keep the neck long and neutral
- Lift the legs slowly and with control; never kick up
Benefits
- Strengthens the shoulders, arms and serratus anterior
- Builds core strength and the ability to keep the body aligned
- Trains balance and focus while upside down
Cautions / contraindications
- Avoid with neck pain or a neck or shoulder injury
- Avoid with uncontrolled high blood pressure, glaucoma or retinal problems
- In pregnancy, don't start learning it; practice only if already experienced
- Learn it with a teacher at a wall; never kick up
Easier variations
- Build shoulder strength in Dolphin Pose first
- Practice at a wall, keeping the knees tucked toward the chest
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Forearm Stand Pincha Mayurasana
- Handstand Adho Mukha Vrksasana
- Tripod Headstand Salamba Sirsasana II
- Upward Salute Urdhva Hastasana
- Dolphin Pose Ardha Pincha Mayurasana
- Bird Dog Dandayamana Bharmanasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)