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🔻 Inversion

Sirsasana Prep

Supported Headstand Prep

Difficulty★★★☆☆

TierIntermediate

SEGA Tariff5.0

Hold Time20s

SEGA AI Scoring Specification

Reference IDASANA-STD-124

Difficulty Tier3 of 5

SEGA Tariff Score5.0

Required Hold20 seconds

CategoryInversion

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Properties

What kind of pose this is

A posture with the head below the heart. Inversions reverse venous return and are the most physiologically demanding family in yoga — impressive, and the one where injuries are most serious.

Hold: Hold for about 20 seconds. Beginners should build up to this rather than starting there; come out early if the breath becomes ragged.

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Preparation

How to do Supported Headstand Prep

Never attempt a full inversion without a competent teacher physically present for the first months.
Build the prerequisite shoulder strength and core control first — this takes months, not weeks.
Set the foundation exactly (forearms, hands or shoulders) and press down through it continuously.
Stack the hips over the shoulders before lifting the legs.
Keep the neck long and never let weight collapse into the head or cervical spine.
Come down with control and rest in a neutral pose for several breaths before standing.
An intermediate shape. Do not attempt it cold, and do not attempt it on a day the body is already fatigued.

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Musculature

Which part of the body works

Primary musclesDeltoids, serratus anterior, trapezius, deep core

Supporting musclesRotator cuff, latissimus dorsi, spinal stabilisers, wrist and forearm

Joints loadedShoulder, cervical spine (must be protected), wrist, elbow

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Health benefits

What this pose is for

Builds substantial shoulder-girdle and core strength
Traditionally credited with improving circulation and lymphatic return
Builds confidence and body awareness in an unusual orientation
Strongly focusing — an inversion demands total attention
Siddha / Varma note: Traditional Siddha-Varma associates inversions with the head and neck region; traditional context only, not medical guidance.

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Contraindications

Who should not practise this

Do not practise Supported Headstand Prep if:

you have glaucoma, high eye pressure or any retinal condition — this is an absolute contraindication
you have uncontrolled high blood pressure, or a history of stroke, aneurysm or heart disease
you have any cervical spine (neck) condition — disc disease, stenosis, previous fusion or unexplained neck pain
you have osteoporosis
you are pregnant and were not already an established inversion practitioner before conceiving
you have an ear infection, acute sinusitis or are unwell
you have had eye, ear, head, neck or shoulder surgery in the last 6–12 months — get explicit surgical clearance
there is no experienced teacher present and you have not done it before

Clinical contraindications

Glaucoma, retinal detachment risk or any raised intraocular pressure
Uncontrolled high blood pressure
Cervical spine injury, disc disease or fusion
Pregnancy (any stage, for anyone not already an established practitioner)
Menstruation by many traditional lineages (disputed, no strong evidence either way)
Recent stroke, aneurysm or heart condition
Ear infection or acute sinus congestion
Osteoporosis
Obesity where wrist and shoulder loading would be excessive

Side effects & what people commonly feel

Neck compression — the most serious risk in yoga and the reason headstand is taught late
Wrist and shoulder strain
Facial pressure, red eyes, burst capillaries
Falls, which cause the majority of serious yoga injuries

Applies to every pose on this site. Never practise into sharp, shooting or joint-line pain — muscular stretch is acceptable, joint pain is not. If you are pregnant, recovering from surgery or illness, or managing any diagnosed condition, get clearance from your doctor or physiotherapist before beginning, and tell your teacher. Post-surgical timelines given here are typical guidance only — your own surgeon's instruction always overrides them.

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Functional Biomechanics

The mechanics of the pose

Foundational headstand loading through forearms before lift-off.

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SEGA AI Judge System

How the AI scores this pose

The SEGA AI Judge System uses a movement-responsive scanning engine — the scoring window opens the moment the system detects the athlete entering the posture, not on an arbitrary countdown. For Supported Headstand Prep, the scanning trigger works as follows:

▸ AI Scanning Trigger — Reference ASANA-STD-124

Scoring initialises once the inverted line is stable; the AI tracks vertical stacking, shoulder support and midline control.

Once the trigger fires, the AI evaluates Execution (form geometry), Stability (centre-of-gravity control across the 20-second hold) and Difficulty (multiplied by the SEGA Tariff of 5.0) to produce the final score. The full tamper-evident record is written to the SEGA World Ranking archive.

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Heritage Medicine · Siddha & Varma

Which vital points this pose activates

Master Segar’s Siddha lineage teaches that every asana affects specific vital points and energy pathways in the body. This is the traditional understanding of Supported Headstand Prep according to Varma Kalai and Siddha medicine.

Vital Point Stimulation

Traditional Siddha-Varma associates inversions with the head and neck region; traditional context only, not medical guidance.

This is a wellness description drawn from the Siddha tradition. It is not a medical claim. For clinical guidance please consult a registered healthcare professional or Prof. Master Segar Guru — a registered Siddha practitioner.

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Safety Protocol

Practise safely

Critical Safety Note

Build load through the shoulders/forearms, protect the neck, and avoid inversions with uncontrolled blood pressure, glaucoma or neck injury.

All asanas should be practised with breath awareness, gradual progression, and — where possible — under the guidance of a qualified teacher. If you have any injury, medical condition, are pregnant, or are new to yoga, please consult a qualified instructor before attempting this pose.

Master this asana with expert guidance

Learn Sirsasana Prep under Master Segar’s direct instruction at the Sentul studio in Kuala Lumpur, or with our state partners in Perak and Negeri Sembilan.

See class schedules → ← Back to Asana Index

Important note. The SEGA Asana Index is an educational reference for the SEGA AI Judge System scoring criteria and traditional Siddha-Varma understanding. It is not a substitute for in-person instruction. All asana descriptions are educational; consult a qualified yoga teacher and, for medical guidance, a registered healthcare professional or Prof. Master Segar Guru — a registered Siddha practitioner.