Yoga Tutorial Tuesday - Basket Headstand | Salamba Sirsa

I thought it would be fun to devote one post each week to breaking down different yoga poses. I'll cover alignment, how to get in and out of the pose, variations, benefits, etc. I'll post these every Tuesday and we'll call it Yoga Tutorial Tuesday. Cool?

I know what you're thinking, I'm already a day late for my first #YTT post. I know, but better late than never. Right?

I'm starting off with a bang and breaking down one of my absolute favorite poses and showing you step-by-step how to do Basket Headstand or, as we say in Sanskrit, Salamba Sirsa.

Why I Love It

  • I love being upside down!!!
  • It is one of THEE best poses for creating core strength. This isn't your childhood headstand that you can flop right into. This pose requires serious muscle control.
  • Discovering that muscle control will prepare you for SO MANY other cool poses.

Key Muscles

  • Core
  • Shoulders 


  • Like moste inversions, basket headstand helps relieve stress
  • Strengthens and tones the core, shoulders and arms
  • Improves digestions
  • Stimulates the pineal and pituitary glands


  • You should NOT feel strain in the head or neck during this pose. Instead, your foundation should come from the shoulders, arms and core.
  • Consult your physician if you have had neck and/or back injuries
  • If you were practicing this pose before pregnancy and your doctor is cool with it, keep it up. If you did NOT do this pose before pregnancy, you should probably hold off until after pregnancy to give it a go.
  • As always, listen to your body and your doctor!

Level and Modifications

  • Level = intermediate - advanced
  • Modifications = Place your mat up against a wall for support. As I say in the video, practice one part of the pose at a time. Stop where your edge is and practice holding the pose there. Soon you will find you have enough strength and courage to take it a step further until one day, BOOM, your in the full pose!!!. Honor yourself and do not rush the process!!!

So without further adieu, here it is! This is my first tutorial video, okay? So be kind! I filmed this with no special lighting using the built-in camera on my laptop and yoga blocks in place of a tripod! 

Please send your feedback and suggestions for future tutorials my way!!!