Supported Bridge On The Head - Salamba Setu Bandha Sirsasana
Bridge on the head is quite a safe yoga position. It is a good position to perform after you have been in the shoulderstand for a long time. It does not compress the discs in the cervical area when the arms support the pose.
There are many effects from performing this yoga position. It strengthens the neck and shoulders. The triceps in the arms get toned and the spine and back muscles from the tailbone to the top of the head are exercised causing them to strengthen. Even the legs are exercised so this is a good yoga position to add to your sequences.
There are a number of different variations of this yoga position. The legs can be straight out. The hands can be clasped together behind the head with the elbows on the floor. You can be sitting on the heels or the heels can be directly under the knees representing tadasana the mountain pose. Here the knees are a little behind the ankles creating a bow energy.
The best way to enter this yoga position is from Bridge Pose on the shoulders. The hands are placed over the head, fingers pointing towards the shoulders. On an exhalation push on the hands and raise the shoulders of the floor. Come on to the top of the head gently. When entering this yoga position be careful. The discs in the neck are vulnerable, place weight on the head lightly. Over time you may be able to perform this posture without the arms support.