How To Do Yoga Headstand (Sirsasana)

The yoga Headstand, also known as Sirsasana in Sanskrit. It’s a powerful inversion pose often referred to as the “king of all yoga poses.” It involves balancing the body on the head and forearms while the legs are extended upwards.

This pose is known to improve blood flow to the brain. Strengthen the upper body and core, and stimulate the lymphatic system. However, it’s a challenging pose. It should be practiced under the guidance of a qualified instructor. It’s is not suitable for everyone, particularly those with certain health conditions.

So let’s dive into some beginner tips and techniques for mastering Sirsasana.


Headstand Pose Step-by-step Instructions

Here are the steps to do Sirsasana:

  1. Begin on your hands and knees on your mat.
  2. Interlace your fingers and place your forearms on the ground in front of you, forming a triangle with your hands and elbows.
  3. Place the top of your head on the ground between your hands, with the back of your head resting in your hands.
  4. Tuck your toes and lift your hips, coming into Downward Facing Dog Pose.
  5. Walk your feet in towards your head, keeping your hips lifted and your shoulders over your elbows.
  6. Bend one knee and lift the other leg, coming into a one-legged Downward Facing Dog Pose.
  7. Slowly lift your bent leg off the ground, using your core to lift your hips and bring your other leg up to meet it.
  8. Keep your legs together and your core engaged, avoiding any twisting or bending in your spine.
  9. Hold the pose for several breaths, then slowly lower your legs back down to the ground, coming into Child’s Pose to rest.

7 Benefits of Sirsasana

Here are some of the potential benefits of practicing this pose:

  1. Improved Blood Flow to the Brain: Being an inversion, it helps increase blood flow to the brain, which can improve mental function, concentration, and memory.
  2. Strengthening the Upper Body and Core: Holding this pose requires strength in the shoulders, arms, and core, so regular practice can help build these areas.
  3. Relief from Stress and Mild Depression: The increased blood flow to the brain can also create a calming effect, helping to relieve stress and mild depression.
  4. Stimulating the Lymphatic System: Inversions can help fluid circulation, aiding the removal of waste and toxins from the body.
  5. Improved Digestion: The upside-down position can stimulate the digestive system, helping to improve digestion.
  6. Increased Focus: Balancing requires focus and attention, which can help improve overall mental clarity and awareness.
  7. Relief from Varicose Veins: By reversing the effects of gravity, headstands can help with conditions like varicose veins.

Please note that while this posture has many potential benefits. It’s also a challenging pose that isn’t suitable for everyone.

It’s not recommended for people with certain health conditions. Like high blood pressure, heart disease, or certain eye conditions like glaucoma. It’s also not recommended for people with neck or spine injuries.

Always consult with a healthcare provider before starting any new exercise regimen, including yoga. And always practice yoga under the guidance of a qualified instructor, especially for challenging poses.

Yoga Handstand (Sirsasana) / Canva

 Yoga Practitioner Beginner Tips

You’ll want to start by finding a sturdy wall and placing your hands about two inches away from it. Creating a triangle with your head at the center. This is the foundation for practicing the yoga asana, also known as salamba sirsasana or supported headstand.

Next, walk your feet towards your body and bend your knees, getting into position to lift yourself up. Keep in mind that this pose requires strength and balance. So be patient with yourself as you practice against a wall.

If you’re feeling unsure or need to take a break, come back to Child’s Pose. Focus on engaging your core muscles before attempting again. Remember that this is a step by step process. So don’t rush into it without taking the time to prepare your body properly.

As you finish up this section on beginner tips for doing headstands, keep in mind that there are many ways to approach this pose. But starting with these foundational steps will set you up for success in the long run.

Preparing Instructions for Headstand

First, it’s important to warm up your upper body with a few rounds of Cat-Cow and Downward Dog. It’s allowing your spine to slowly lengthen like a vine stretching towards the sun.

As a yoga practitioner, preparing your body for headstands is crucial to avoid injury. Start by practicing salamba (supported) headstands. Use the guidance of a certified yoga instructor before attempting unsupported ones.

To practice the pose away from the wall, follow these step-by-step instructions:

  • Interlace your fingers and place them on the floor about shoulder-width apart
  • Place the crown of your head between your hands and gently press down while lifting your knees off the floor
  • Straighten one leg at a time until both are fully extended with toes pointing upward.

Remember to keep your neck relaxed and gaze toward your feet or slightly forward, not at the floor. With these preparatory movements in mind, you’ll be ready to move onto correct technique without losing balance or falling over unexpectedly.

Sirsasana Yoga Handstand / Canva

Correct Technique for Headstand

Mastering the correct technique for this challenging pose requires focus, strength, and a solid foundation. To begin, place your forearms on the mat with your palms interlocked. The top of your head resting on the floor in front of them.

Engage your core and lift your legs off the ground, bringing them up towards the ceiling. Use your upper body strength to push into the ground. Straighten out your legs until you are fully inverted in the position.

Remember to keep your shoulders away from your ears. Maintain an even distribution of weight between both arms.

For step-by-step instructions, consult with a yoga instructor or follow online tutorials closely to avoid injury while attempting this advanced pose. It’s important to note that beginners should avoid attempting this pose without proper preparation as it can cause serious harm if not executed correctly.

In the subsequent section about common mistakes to avoid, we’ll explore some key tips for ensuring safe execution of sirsasana.

Common Mistakes to Avoid

Avoiding common mistakes is essential for safe and successful practice of the challenging pose in yoga. It is important to follow step-by-step instructions to avoid putting unnecessary pressure on your head and neck, which can lead to injury.

Here are some common mistakes to avoid when performing a headstand:

  • Using an incorrect grip with your hands,
  • Not engaging your core muscles enough,
  • Lifting your legs too quickly or not aligning them properly,
  • Collapsing your shoulders instead of keeping them lifted, and
  • Looking forward instead of down.

By avoiding these mistakes, you can safely perform a headstand without risking injury. As we move into the next section about contraindications. It’s important to remember that while headstands offer many benefits. But they may not be suitable for everyone depending on their individual circumstances.

Handstand Sirsasana Yoga / Canva


Before attempting a Headstand, it’s important to be aware of certain contraindications that may make the pose unsafe for you. While headstands offer many benefits such as improved circulation, strengthened arms and core, and even relief from stress and anxiety. They can also put a lot of pressure on your head and neck.

If you have any existing injuries or conditions in your neck or spine, it’s best to avoid the pose altogether. Additionally, those with high blood pressure or heart problems should consult a doctor before attempting this inversion.

Always follow instructions when practicing this pose and listen to your body. If it doesn’t feel right for you, don’t push yourself too far. Remember that there are plenty of other asanas that offer similar benefits without the potential risks associated with headstands.

Frequently Asked Questions

How long should I hold the headstand pose?

Try to hold the headstand pose for around 30-60 seconds, gradually increasing the time as strength and balance improve. It’s important to listen to your body and not push yourself too hard.

Can I do headstand if I have neck pain?

If I have neck pain, it’s best to avoid headstand until the pain has subsided. Instead, try gentle neck stretches and speak with a healthcare professional for personalized advice. Prioritizing my safety is essential for long-term freedom in my yoga practice.

What should I do if I feel dizzy or lightheaded while in headstand?

If I feel dizzy or lightheaded in headstand, I’ll slowly come down and take deep breaths. Then, I’ll try again with proper alignment and engage my core to avoid compressing the neck. Safety first!

Can I do headstand on a soft surface like a bed or couch?

Yes, you can do headstand on a soft surface like a bed or couch. However, it may not provide the necessary stability and support for proper alignment. Use caution and seek guidance from an experienced teacher.

How often should I practice headstand for optimal results?

Practicing headstand regularly is key for optimal results, like a plant that needs daily watering. Start with short sessions and gradually increase time. Listen to your body and never force it.


In conclusion, learning how to do a headstand can be intimidating. But it can be a rewarding addition to your yoga practice with patience and practice. As someone who struggled with fear of falling and lack of arm strength, I understand the hurdles that come with attempting this pose.

Key Takeaways

  • Proper preparation and technique are crucial for practicing headstand safely and effectively.
  • Practicing against a wall and with the guidance of a certified yoga instructor can help build strength and confidence before attempting unsupported headstands.
  • Engaging core muscles, warming up with preparatory movements, and avoiding common mistakes are important for executing headstand correctly and avoiding injury.
  • While headstands offer benefits such as improved circulation and reduced stress. They may not be suitable for everyone. There are plenty of other asanas that offer similar benefits without the potential risks.

However, after consistently incorporating exercises to build arm strength and practicing against a wall for support. I was able to eventually hold a headstand for several breaths.

Just like in life, approaching challenges with determination and perseverance can lead to success. According to a study by the American Psychological Association, individuals who possess grit. Defined as ‘perseverance and passion for long-term goals’- are more likely to achieve their objectives than those without it.

So next time you find yourself struggling with headstand or any other challenge in life. Remember that consistent effort and willingness to push through difficulties can lead you towards achieving your goals.

How To Do Headstand Pose / Canva