Headstand
Sirsasana is the 'king of asanas'. Most weight should be on the forearms. Build up with Dolphin and practise with a teacher.
- Level
- Advanced
- Hold
- 5 breaths to 3 minutes
- Focus
- Advanced inversion
- Steps
- 6 cues · ~1 min
- Forearms do the work
- Shoulders lift
Step by step
How to do Headstand
StartKneel facing the wall.
- 1
Interlace the fingers and place forearms on the floor, elbows shoulder-width.
- 2
Place the crown of the head on the floor, back of head in the hands.
- 3
Lift the knees and walk the feet toward the face.
- 4
Press the forearms down to lift the shoulders.
- 5
Draw one knee in and then the other.
- 6
Extend the legs upward slowly.
- ↩
Coming out. Lower the legs with control and rest in Child's Pose.
Breath
Steady breathing.
Focus
Advanced inversion
Why practise it
Builds strength; traditionally considered energising.
Alignment
Cues & common mistakes
Aim for Most weight on the forearms.
Teacher’s cues
- “Forearms do the work”
- “Shoulders lift”
Watch out for
Jumping up; weight on the head.
Make it yours
Easier, harder, supported
Dolphin Pose; practise at a wall.
- Tripod Headstand
- Wall
- Folded blanket
In a sequence
Where it fits in a flow
BeforeDolphin Pose
BeforeForearm Plank
This poseHeadstand
AfterChild’s Pose
Good to know
Questions
Is headstand dangerous?
It can strain the neck if done incorrectly. Most weight should be in the forearms.
Sirsa means head; praised in classical hatha texts.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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