poses require better balance than their supported versions and should
only be attempted after the standard pose is mastered. Some common
niralamba poses include:
- Niralamba sarvangasana 1 and 2 (unsupported shoulder stand) – in which the
arms rest on the ground alongside the ears (version 1) or are held
alongside the legs with the fingertips pointing to the sky (version
- Niralamba bhujangasana (unsupported cobra pose) – in which the fingers are
interlaced behind the back.
- Niralamba sirsasana (unsupported headstand) – in which all of the weight balances on the
head and the arms are used only to assist in balancing, but bear no
weight. A typical arm position would be reaching forward with the
fingertips lightly touching the ground.