Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
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ToggleToday we will discuss something important for your yoga practice and that is sirsasana headstand pose which is known as Headstand.
No matter whether this is your first time or not you’re in the right place to gain more knowledge.
This is your source of tips and information on how to perform the Headstand safely as explained by experts.
If you’d like to incorporate this move into your workout mix, you can find proper instructions on its execution below.
Now let’s move to how the masters of this pose can be achieved!
What do you understand about Headstand or Sirsasana?
The Headstand also called Sirsasana is often regarded as the king of yoga poses because of the many benefits it offers.
This pose entails pushing the whole body weight on the head while standing vertically. That serves as a major component of yoga as it firms up the muscles of the body and relaxes the brain.
A Headstand Yoga increases steadiness, develops strength and one’s concentration levels are elevated.
This position is important in exercising and a must-learn pose in bodybuilding and has benefits as it helps one develop discipline.
Warm-Up Exercises for Headstand Sirsasana
Before attempting the headstand, warm up your body with these simple exercises:
Cat-Cow Pose
This dynamic movement helps to create the sliding movement that is essential for practicing Ashtanga, as well as creating a gentle stretching of the spine and improving shoulder rotation.
Plank Pose
Plank Pose is a very useful core and strength-building exercise, it involves your abdominal and stabilizing muscles needed for balance and body control.
Downward Dog
This stretch increases the back curve, frees the shoulders, and works on the hamstrings before moving on to the inventions.
Here Double Downward Dog Pose in Detail.
Child’s Pose
Child’s posture that eases the entire body and directs the energy into the upper part of the pelvis for better preparation for more intricate stances.
What is the Anatomy of a Headstand (Sirsasana)?
Muscles Engaged During the Headstand (Sirsasana):
Primary Muscles
It is interesting to note that throughout the Headstand and also in most other inverted asanas, the abdominal and oblique muscles are employed specifically to support balance.
These muscles of the shoulders, chest, and arms are strong enough to help you sit with proper posture and take the pressure off the neck.
Secondary Muscles
The gluteals and both legs and back are postural muscles that are equally involved here in order to lock the body in a straight line.
They also play significant roles in general body stability and if contracted adequately they make the pose more effective and safer.
Focus: Focusing on these muscles ensures proper form and prevents injuries. The pose works as a full-body workout while improving overall posture.
How to Perform Headstand (Sirsasana)

Follow these steps to perform a yoga headstand safely:
- Start on your knees and place your forearms on the mat. Interlace your fingers to form a triangle.
- Place the crown of your head on the mat with your hands cupping the back of your head.
- Slowly lift your hips, forming an inverted “V” shape.
- Walk your feet closer to your head, then lift one leg upward.
- Engage your core and lift the other leg to form a straight line from head to toe.
- Hold the pose for 15-30 seconds. Gradually increase the duration as you practice.
- Lower your legs gently to the mat to release the pose.
Here’s a video that explains this yoga pose in more detail.
Body Parts Movement:
Body Part | Movement Type | Description |
Hands | Static | Hands interlace and form a triangle shape, providing support for the head. |
Head | Static | The crown of the head rests on the mat with hands cupping the back of the head. |
Hips | Dynamic | Hips are lifted into an inverted “V” shape to prepare for the inversion. |
Feet | Dynamic | Feet walk closer to the head before one leg is lifted into the air. |
Core | Dynamic | Core engages to help stabilize and lift the body, ensuring a straight line. |
Legs | Static/Dynamic | Legs are lifted into a straight line from head to toe, maintaining balance. |
Back | Static | Back remains straight during the pose to maintain alignment and posture. |
Common Mistakes to Avoid
Laying your head and neck on a pillow that is too high or improper pillowing of the head and neck.
Failure to activate your belly muscles, particularly when performing some physical activities.
Standing in a position that has the vessels not in a vertical position.
What Are The Sirsasana Headstand Benefits?
Physical Benefits
- Helps to work on the exercises that strengthen the abdominal muscles, shoulder, and arm muscles to enhance stability.
- Reduces imbalance disposition as it provides body alignment that helps boost posture.
- Enhances blood flow, and this makes you feel rejuvenated throughout the day.
Mental Benefits
- Improves concentration and increases the effectiveness of the practice session.
- Relieves stress and helps one come with a new feeling and attitude of relaxation.
- Makes one cultivate awareness of self through recognizing the body and breath.
Modifications for Beginners
Use a Wall for Support
First, try it near a wall so that when you fall back you will not fall outside the house. This brings some sort of comfort so as to ease the body into it and ultimately gain confidence so as to maintain that position.
Practice the Tripod Pose
The first of them is the tripod pose which means your head and both hands should be on the floor forming a triangle.
This assists you in building strength and balance which you will require in performing the full headstand.
Hold the Position for Shorter Durations
Just after 5–10 seconds in the initial exercise, do not maintain the pose for a long period.
There is an upward progression of the time spent in holding that pose as the practitioner regains strength and familiarity with the posture.
Variations of Headstand (Sirsasana)
Tripod Pose
The tripod pose is quite helpful to strengthen the muscles of both arms and the abdomen. A full headstand helps make it easier to establish the position where your weight will be fully on your head and hands helping you balance.
Scorpion Pose
Scorpion pose can be looked at as the yoga headstand variation which is an intensive backbend.
This is the final pose of this sequence that stretches the spine and shoulders and begins to build strength and offers a new approach all in balance.
Supported Headstand
Additional well-known supports, for example, a yoga block to place your hands on or a cushion under the head can make the headstand safer.
This variation takes the stress off the neck and gradually allows the practitioner to develop competent muscle memory in the pose.
Expert Tips
Suggested practice is to always warm up the muscles before getting into the pose.
Concentrate on the central muscles of the body that help keep body posture stable.
Minimize injuries by performing the practice in an open area.
How to Integrate Headstand (Sirsasana) into Your Routine
Add it as a finishing pose in your yoga sequence:
Though Sirsasana remains a finishing asana, it concludes the yoga practice with internal serenity and concentration. It is useful in stabilizing the body after a sequence of more energetic asanas.
Use it in strength training routines to enhance core stability:
Pushing the headstand into strength training workouts puts your stabilizing muscles in the core anew.
It is also an effective back-strengthening exercise and tones the shoulder, arm, and abdominal muscles.
Practice with other inversions like the scorpion pose for variety:
Over time, it is more interesting to perform a headstand (Sirsasana) along with other inversion poses such as the Scorpion pose.
A lot of these poses focus on flexibility, strength, and balance while at the same time keeping the exercise new and exciting.
Safety Precautions
You should not attempt the headstand if you have problems with your neck or back.
It is advisable to exercise on a yoga mat at all times because the feet may slide when exercising.
It is wise to talk to a yoga expert if you are not sure of your technique.
FAQs
Can I learn Headstand (Sirsasana) without a teacher?
It is safer to be taught by a genuine instructor to avoid getting a wrong posture that may lead to injuries.
How long should beginners hold the pose?
Begin with the contraction at 5-10 seconds and gradually build up to increasing to 15-20 seconds.
What should I do if I feel pressure on my neck?
Step right out of the pose and try to make your alignment better.
Can anyone do Headstand (Sirsasana)?
It is however advised that those with neck or spine problems avoid the exercise.
How often should I practice the pose?
It is recommended that the exercises are performed 2-3 days per week as strength and balance are developed gradually without causing injury.
Source:
Cronkleton, E. (2020, August 26). How to do a headstand safely: Follow these steps. Healthline.
Ryt, A. P. (2021, December 9). How to do a headstand (Sirsasana) in yoga. Verywell Fit.
EkhartYoga. (2021, August 4). How to do a Headstand (Sirsasana) – Ekhart Yoga. Ekhart Yoga.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar