Squeezing Pose - Akunchanasana



Squeezing Pose is also known as Supported Headstand Tuck or Akunchanasana is an advanced yoga pose that is also known as Salamba Sirsasana Tuck. It is a variation of the traditional Supported Headstand pose, which requires a strong core, upper body strength, and good balance.
Squeezing Pose can be a challenging pose that requires strength, balance, and concentration. It can help to strengthen the core muscles, improve balance and focus, and promote a sense of calm and relaxation. However, it is important to practice this pose safely and with caution, especially if you are a beginner or have any injuries or limitations. It is always a good idea to work with a qualified yoga teacher who can guide you through the pose and provide modifications or adjustments as needed.

Step-by-Step Instructions

Step 1
Begin by entering the Supported Headstand with your Toes on the Ground position.
Step 2
Gradually walk your feet nearer to your head, aligning your hips directly over your shoulders.
Step 3
Engage your abdominal muscles and continue pressing your forearms firmly into the ground, minimizing the weight on the crown of your head.
Step 4
Once you feel stable, draw one knee toward your chest, followed by the other knee.
Step 5
Maintain your knees together and firmly squeeze them toward your body, ensuring your heels remain close to your glutes.

Benefits and Contraindications


Improves balance and focus

Help to calm the mind and relieve stress and anxiety

Strengthens core muscles

Increases circulation


High blood pressure

Neck injuries


Pregnancy especially during the second and third trimesters

Modifications and Props for Beginners

  • Practicing Squeezing Pose at the wall nearby can provide extra support and help you feel more secure. Start with your head and forearms against the wall and slowly walk your feet up the wall until your hips are over your head.
  • Placing a block between your hands can help to engage the muscles in your upper back and shoulders and provide extra support.
  • Placing a folded blanket or cushion under your head can help to cushion your neck and make the pose more comfortable.

Useful Tips

  • Engaging your core muscles throughout the pose can help to improve your balance and stability.
  • Taking slow, deep breaths can help to calm the mind and relax the body, making the pose easier and more comfortable.

Frequently Asked Questions

Is it safe to do Squeezing Pose if you have neck problems?

It is not recommended to do Squeezing Pose or its variations if you have any neck problems or injuries. It is always best to consult with a qualified yoga teacher or healthcare professional before attempting any yoga pose.

Can Squeezing Pose help with stress and anxiety?

Yes, Squeezing Pose can help to calm the mind and reduce stress and anxiety. It can also improve blood flow to the brain and help to increase focus and concentration.

What muscles does Squeezing Pose work?

Squeezing Pose primarily works the shoulder, arm, and core muscles. It also strengthens the neck and improves blood flow to the head.

How long should I hold the pose?

It is best to hold the pose for 30 seconds to 1 minute, gradually increasing the time as you become more comfortable and confident in the pose.


  • Supported Headstand Tuck
  • Bound Squeezing Pose
  • Half Lotus Headstand Tuck
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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.