Sirsasana, or Headstand, is a powerful and iconic inversion often referred to as the “king of asanas” in traditional yoga. More than just balancing on your head, Headstand is a full-body experience that cultivates core strength, mental clarity, and steady breath awareness.

While it can look intimidating, Headstand becomes accessible through mindful progression, proper alignment, and consistent practice. With support, it transforms into a deeply empowering posture—physically invigorating and mentally grounding.

Benefits of Headstand

• Builds Upper Body and Core Strength: Engages shoulders, arms, and abdominals
• Enhances Focus and Mental Clarity: Inversions increase concentration and calm the mind
• Improves Circulation: Reverses blood flow and stimulates the lymphatic system
• Develops Balance and Control: Teaches body awareness and subtle adjustments
• Energizes the Body: A great pose to reset and recharge during practice

How to Practice Headstand

1. Begin in a kneeling position and interlace your fingers, forming a triangle base with your forearms on the mat.

2. Place the crown of your head lightly on the mat, with the back of your head resting in your hands.

3. Tuck your toes and lift your hips, coming into a Dolphin-like shape.

4. Walk your feet closer to your elbows until your hips begin to stack over your shoulders.

5. Engage your core and inner thighs as you lift one foot, then the other, drawing your knees toward your chest.

6. Once balanced, slowly straighten the legs toward the ceiling, forming a vertical line.

7. Breathe evenly and hold for 5–10 breaths or longer, based on comfort and control.

8. To exit, slowly bend the knees, lower the feet to the mat, and rest in Child’s Pose.

*Always warm up the shoulders, neck, and core before attempting Headstand.

Contraindications

1. Neck or Cervical Spine Injuries: Avoid putting pressure on the head and neck

2. Glaucoma or Eye Conditions: Increased pressure may be harmful

3. High or Low Blood Pressure: May exacerbate symptoms—consult your doctor

4. Heart Conditions: Inversions may be contraindicated

5. Pregnancy: Only practice under guidance and if previously established in your practice

Modifications & Variations of Headstand

Modifications:

• Wall Support: Practice with your back toward a wall for security

• Half Headstand: Keep knees bent at the chest to build control before extending

• Forearm Balance or Dolphin: Build strength before full inversion

• Spotter or Teacher Assistance: Use guidance to enter and exit safely

Variations:

• Tripod Headstand (Sirsasana II): Hands and head form a triangle, with head on the mat

• Lotus Headstand: Add a Lotus leg position for advanced expression

• Straddle or Pike Entry: Use different leg positions to enter with more control

• Scorpion Variation: Combine with a backbend in advanced variations

When to Avoid or Modify Headstand

• Neck Pain or Injury: Avoid placing pressure on the cervical spine

• Fear or Panic Response: Work with a wall or teacher until you feel confident

• Lack of Upper Body Strength: Build strength through Dolphin, Plank, and Forearm Stand

• Chronic Headaches or Migraines: Headstand may trigger or worsen symptoms

• Unprepared Nervous System: Practice grounding poses like Legs-Up-the-Wall instead

Why Practice Headstand?

Headstand offers more than just the thrill of being upside down—it’s a discipline of balance, breath, and inner focus. It teaches trust in your body, clarity in your mind, and control in your breath. Practiced with awareness and preparation, Sirsasana becomes not only a physical inversion but a perspective shift that awakens your entire practice.