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
- Family
- Inversion
- Hold
- 5 breaths to 3 minutes
- Works
- Shoulders, core, neck
- Forearms do the work
- Shoulders lift
Step by step
How to do Headstand
Begin Kneel facing the wall.
- 01
Interlace the fingers and place forearms on the floor, elbows shoulder-width.
- 02
Place the crown of the head on the floor, back of head in the hands.
- 03
Lift the knees and walk the feet toward the face.
- 04
Press the forearms down to lift the shoulders.
- 05
Draw one knee in and then the other.
- 06
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
Most weight on the forearms.
Teacher’s cues
- “Forearms do the work”
- “Shoulders lift”
Common mistakes
Jumping up; weight on the head.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Dolphin Pose; practise at a wall.
Variations
- Tripod Headstand
Props
- Wall
- Folded blanket
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid with neck injury, high blood pressure, glaucoma or pregnancy. Learn in person.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Sirsa means head; praised in classical hatha texts.
Questions
Is headstand dangerous?
It can strain the neck if done incorrectly. Most weight should be in the forearms.
More inversion poses
See the familySupported Shoulderstand
Salamba Sarvangasana
Handstand
Adho Mukha Vrksasana