Headstand

Meaning of the Sanskrit Name

The name Sirsasana (pronounced Shir-SHA-sa-na) is derived from two Sanskrit words:

• Sirsa: Meaning "head."
• Asana: Meaning "pose" or "posture."

Also referred to as Salamba Sirsasana, the prefix Salamba means "supported" (Sa = with, Alamba = support), acknowledging the use of the forearms and hands to provide a stable base for the head.

Sirsasana is an advanced pose in the Inversions category, and should only be performed by people who have been practising for a bit, at least regularly for 3 months.

Props You Can Use

While the traditional pose is performed on a mat in the space, props can be used to learn how to get in the pose or to practise it safely in case of injuries or conditions:

• The Wall: The most common prop for beginners to overcome the fear of falling and to check vertical alignment: you position your self facing a wall so if you kick too hard the wall stops you from falling
• Yoga Blocks: Can be placed under the shoulders (when using a chair or wall) to take the weight off the cervical spine ( to make it secure you'll need 6 to 7 flat blocks under each shoulder)
• Yoga Blanket: A folded blanket provides cushioning for the crown of the head. You can also fold your mat in 4, which gives enough space for the elbows to be well posisitonned and thick enough to protect your head
• Headstand Bench (Inversion Chair): A specialized tool that allows the shoulders to bear the weight while the head hangs freely, making the inversion accessible to those with neck issues. Makes it easy to get in the pose and is super comfortable. Recommended but for a big enough yoga space at home, as it is a bit bulky.

Benefits of the Pose

Known as the "King of Asanas," the benefits of Sirsasana are both physical and mental:

• Boosts Circulation: Reverses blood flow, sending oxygenated blood to the brain and heart.
• Strengthens the Core and Upper Body: Engages the deep abdominals, shoulders, and arms.
• Calms the Mind: Relieves stress and mild depression by shifts in the nervous system.
• Stimulates Endocrine Glands: Particularly the pituitary and pineal glands, which regulate growth and metabolism.
• Improves Digestion: Gravity helps move stuck material through the digestive tract.
• Scalp Health: Many traditions suggest the increased blood flow to the head can improve hair growth and scalp health.

How to Get Into the Pose

1. Foundation: Start in Tabletop or Child’s Pose. Interlope your fingers and place your forearms on the mat, elbows shoulder-width apart but not too wide.
2. Cradle the Head: Place the crown of your head on the mat, snuggling the back of your head into your cupped palms. Make sure you don't always use the same interlope of the fingers
3. Lift the Hips: Straighten your legs and lift your hips (similar to Dolphin Pose).
4. Walk In: Slowly walk your feet toward your face until your hips are stacked directly over your shoulders.
5. The Lift: Engage your core. Tuck one knee into your chest, then the other (Egg Pose). Once balanced, slowly extend both legs toward the ceiling. Other way to lift is with straight legs, either two legs at the time or one at the time.

How to Hold the Pose

• Active Foundation: Press your forearms and outer wrists firmly into the mat to "lift" out of your shoulders. Only about 10-20% of your weight should be on your head.
• Alignment: Imagine a straight line from your crown through your tailbone to your heels. Squeeze your inner thighs together and flex or point your feet (reaching through the balls of the feet).
• Duration: Beginners should start with 30 seconds, gradually working up to 3–5 minutes as strength and comfort increase.

How to Breathe in the Pose

Breathing in an inversion can feel constricted at first.

• Smooth Nasal Breathing: Focus on slow, rhythmic breaths through the nose.
• Avoid Holding Breath: If you find yourself gasping or holding your breath, it is a sign of overexertion or fear; come down safely.
• Expand the Ribs: Since the abdomen is compressed by gravity and core engagement, focus on expanding the breath into the back and sides of the ribcage.

Pose Variations

• Sirsasana II (Tripod Headstand): Palms are flat on the floor (forming a triangle with the head) rather than interlaced.
• Eka Pada Sirsasana: One leg remains vertical while the other lowers parallel to the floor.
• Parsva Sirsasana: A twisted variation where the hips and legs rotate to one side.
• Baddha Konasana in Sirsasana: Bringing the soles of the feet together with knees wide while upside down.
• Urdhva Padmasana: For advanced practitioners, folding the legs into Lotus Pose while in the headstand.

Types of Yoga That Include This Pose

• Hatha Yoga: Typically held for longer durations toward the end of a session to prepare for meditation.
• Ashtanga Yoga: Part of the finishing sequence, usually held for 15–25 breaths.
• Iyengar Yoga: Practiced with meticulous attention to alignment, often using walls, ropes, or blocks, mastering headstand is required to join advanced classes.
• Vinyasa Flow: Often introduced as a peak pose or optional transition between sequences.

Risks and Injury Prevention

Because the neck is not designed to bear the full weight of the body, improper alignment can lead to compressed discs or ligament tears. This pose is an advanced pose and should only be performed under supervision to avoid injuries. Once you are confident in the pose, always make sure you engage all your body muscles to lift your body and make yourself " light" on the neck. The body weight should be supported by the shoulder and the forearms, not the head. 

Key Contraindications Include:

• Neck or Spinal Issues: Recent injuries, spondylosis, facet joints inflamation or some forms of chronic back pain.
• Eye Conditions: Glaucoma or detached retinas, as inversions significantly increase intraocular pressure.
• Cardiovascular Issues: Extremely high or low blood pressure and heart conditions.
• Pregnancy: Generally avoided unless the practitioner has a long-standing, stable practice (due to the risk of falling).

To minimize risk, never "kick" into the pose. Using momentum rather than core control increases the loading rate on the neck, making injury much more likely. Instead, focus on a slow, tucked entry that keeps the weight distributed through the forearms.

Alternative Poses & Modifications

1. Legs-Up-the-Wall (Viparita Karani)

This is the ultimate restorative alternative. It provides the circulatory benefits of an inversion (draining lymphatic fluid from the legs and sending blood to the heart) without any weight-bearing on the head or shoulders. It is ideal for those with neck injuries, high blood pressure, or anyone looking for a meditative experience.

• How to do it: Sit sideways against a wall, then swing your legs up as you lie back. Keep your hips flush against the wall or slightly away for comfort.

2. Headstand in the Ropes (Yoga Kurunta)

Common in Iyengar studios, using yoga ropes allows you to experience a "hanging" headstand. This version provides spinal decompression rather than compression, as gravity pulls the spine downward while the hips are supported.

• The Benefit: You get the full inversion experience with zero pressure on the neck. It is excellent for tractioning the lower back.

3. Dolphin Pose (Ardha Pincha Mayurasana)

If the goal is to build the strength required for a headstand without putting weight on the neck, Dolphin is the best choice. It mimics the foundation of Sirsasana, strengthening the serratus anterior and shoulder stabilizers.

• How to do it: From Tabletop, place your forearms on the mat, elbows shoulder-width apart. Lift your hips and walk your feet in, keeping your head off the floor.

4. Wide-Legged Forward Fold (Prasarita Padottanasana)

For those who want the "head-down" feeling and the rush of blood to the brain without balancing, this standing fold is perfect. Because your feet stay on the ground, it is much more stable and easier to control.

• How to do it: Stand with a wide stance and fold forward from the hips. You can place your crown on a yoga block to simulate the grounding sensation of a headstand.