InversionArm Balance
Clown Pose
Sir-Bakasana
An advanced inversion and arm balance where the body takes a downward-dog-like shape with the head resting on the floor, supported by the elbows or knees as anchor points. Also known as Svanasana Sirsasana Janu Kurpara (chien tête en bas + tête au sol + genou/coude comme support). A playful and highly technical pose that demands both upper-body strength and deep spinal flexibility.
- ·Strengthens arms and wrists
- ·Strengthens core
- ·Improves balance
- ·Improves concentration
Instructions
- 1Begin standing with feet wider than hip-width apart, toes turned out at a comfortable angle.
- 2Bend your knees deeply into a wide squat, keeping your heels grounded and your spine upright.
- 3Bring your elbows to the inner thighs and press them outward to open the groin and hips.
- 4Place your palms together at heart center in anjali mudra, or rest your hands on the floor for support.
- 5Lengthen through the crown of the head and soften the shoulders away from the ears.
- 6Hold for five to ten breaths, then straighten the legs slowly to come out of the pose.
Contraindications & precautions
- ⚠Groin or inner thigh injury — the wide external rotation of the hips places sustained stretch on the adductors and should be avoided during active recovery.
- ⚠Ankle instability or recent ankle sprain — the deep dorsiflexion required to keep the heels grounded stresses the ankle joint and surrounding ligaments.
- ⚠Pelvic floor prolapse or pelvic floor dysfunction — deep squatting increases intra-abdominal pressure and can worsen symptoms without appropriate therapeutic guidance.
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