Headstand

The Headstand (Sirsasana) might look like a gravity-defying stunt, but don’t let its acrobatic flair intimidate you—this pose is a game-changer. I

t’s all about that perfect blend of balance, strength, and focus, making it a crown jewel in the yoga world.

Pose details

How to do the Headstand pose

Before attempting Headstand (Sirsasana), it’s essential to warm up with poses that strengthen the core, shoulders, and arms, such as Dolphin Pose, Plank Pose, and Downward-Facing Dog.

Once you’re ready, follow these steps:

1. Begin in a kneeling position. Sit back on your heels and take a few deep breaths to center yourself.
2. Interlace your fingers and place your forearms on the mat, creating a stable base. Your elbows should be shoulder-width apart. Press your forearms firmly into the mat.
3. Place the crown of your head on the mat, cradled by your interlaced fingers. Make sure the back of your head is supported by your hands.
4. Tuck your toes under and lift your knees off the floor, coming into a Forearm Plank position. Walk your feet closer to your head, keeping your legs straight, until your hips are above your shoulders.
5. Engage your core and gently lift one foot off the ground, followed by the other. Bring your knees into your chest to find your balance.
6. Once balanced, slowly extend your legs upward, straightening them toward the ceiling. Keep your core engaged and your body in a straight line from head to toes. Breathe deeply and steadily.
7. Hold the pose for five to ten breaths or as long as comfortable, maintaining your balance and focus.
8. To come down, slowly bend your knees and bring them back into your chest. Gently lower one foot to the ground, followed by the other, and return to the kneeling position.
9. Rest in Child’s Pose for a few breaths to allow your body to recover and your blood pressure to normalize.

Modifications

If Headstand feels a bit too daunting, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a wall: Practice your Headstand with your back against a wall for support. This can help you build confidence and strength while reducing the risk of falling over.
• Try a tripod variation: Instead of the traditional forearm balance, place your hands and head on the mat in a tripod position. This can make balancing easier and help you get used to the sensation of being upside down.
• Start with Dolphin Pose: If you’re still developing the strength and balance for Headstand, practice Dolphin Pose first. This will help strengthen your shoulders and core, which are essential for a stable Headstand.
• Focus on lifting in stages: First, come into a forearm plank, then walk your feet closer to your elbows. When you’re ready, lift one leg at a time, and finally, bring both legs up. This staged approach lets you ease into the inversion without overwhelming your body.
• Use a spotter: Have a friend or yoga instructor spot you as you practice. They can help guide your legs up and provide support, making the pose feel more accessible and safe.

Safety tips

• Warm up properly with poses like Downward Dog or Dolphin Pose to prepare your shoulders and core.
• Use a wall for support if you’re new to the pose. This can help you build confidence and maintain balance.
• Engage your core muscles to protect your lower back and maintain stability.
• Keep your elbows shoulder-width apart. This alignment helps distribute weight evenly and prevents strain on your neck.
• Avoid kicking up into the pose. Instead, use controlled movements to lift your legs, ensuring a safer transition.
• Breathe deeply and steadily throughout the pose to maintain focus and relaxation.
• Exit the pose slowly and mindfully. Lower one leg at a time to the ground to avoid any sudden movements that could lead to injury.

Similar yoga poses

Forearm Stand (Pincha Mayurasana)

This inversion is similar to the Headstand but is performed on the forearms, providing a different challenge for balance and shoulder strength.

Handstand (Adho Mukha Vrksasana)

Another inversion that requires significant upper body strength and balance, the Handstand is a more advanced pose that builds on the skills developed in the Headstand.

Shoulder Stand (Sarvangasana)

Often referred to as the “queen of asanas,” the Shoulder Stand is a gentler inversion that promotes relaxation and stimulates the thyroid gland.

Dolphin Pose (Ardha Pincha Mayurasana)

A preparatory pose for inversions like the Headstand and Forearm Stand, the Dolphin Pose strengthens the shoulders and core while improving balance.