Headstand Defined

What Is Sirsasana?

The Sanskrit sirsa (or shirsha) means "head," and asana means "pose." So: head pose—or more specifically, headstand. In classical yoga texts, Sirsasana is praised as the king of all asanas, with Shoulderstand (Sarvangasana) as its queen. Together, they were considered foundational to a complete practice.

The headstand's reputation as "king" comes from both its difficulty and its reputed benefits. Inverting the body completely changes the relationship with gravity—blood flows differently, the core works differently, the mind perceives differently. It's a pose that demands respect, preparation, and for many practitioners, courage.

There are multiple variations of headstand. The most common and generally safest is Salamba Sirsasana (Supported Headstand), where the forearms form a base and much of the body weight is distributed through the arms rather than the head alone. This is the version most yoga classes teach.

Setting Up the Pose

Creating the Foundation

Kneel on the floor and interlace your fingers, placing the outer edges of your forearms on the mat. Your elbows should be shoulder-width apart—placing them too wide reduces stability. The hands create a cup for the back of the head.

Positioning the Head

Place the crown of your head (not the forehead or back of the head) on the floor, cradled by your hands. The specific spot is roughly where a line from your ears would meet a line from your nose—the flattest part of the skull's top. Press firmly through the forearms; they should bear significant weight.

Walking In

Lift your knees, straighten your legs, and begin walking your feet toward your face. As your hips stack over your shoulders, your feet become lighter. The goal is to reach a point where the legs can float up without jumping or kicking.

Lifting Up

From the pike position (feet walked in, hips over shoulders), bend one knee and draw it toward your chest. Then draw the other knee in. From this tucked position, slowly straighten the legs toward the ceiling. For beginners, practicing against a wall provides security while you build confidence.

Why Headstand Is Called "King"

• Reverses blood flow — Being inverted gives the heart a break from pumping blood against gravity to the brain
• Builds upper body strength — The shoulders, arms, and core work continuously to maintain the position
• Develops focus — You cannot hold a headstand without concentration; the mind must be present
• Shifts perspective — Literally seeing the world upside down offers a psychological metaphor for new viewpoints
• Cultivates courage — Learning to trust yourself inverted builds confidence that extends beyond the mat

Contraindications

Headstand is not appropriate for everyone. Avoid or modify this pose if you have:

• Neck injuries or cervical spine issues — The load on the neck is significant even with proper technique
• Uncontrolled high blood pressure — Being inverted increases blood pressure to the head
• Glaucoma or retinal problems — Increased intraocular pressure can be problematic
• Heart conditions — Consult your doctor about inversion with any cardiac issues
• During menstruation — Some traditions recommend avoiding inversions; listen to your body
• Pregnancy — Generally avoided, especially if you don't have an established practice

Progression and Preparation

Before Attempting Headstand

Build foundation with poses like Downward Dog, Dolphin Pose (forearms down), and forearm plank. These develop the shoulder and core strength needed. You should be able to hold Dolphin comfortably for several breaths before attempting headstand.

Using the Wall

Most practitioners learn with a wall behind them. This provides psychological safety and a physical backup if you go past vertical. Set up with your hands about a foot from the wall.

Building Hold Time

Don't rush to hold headstand for extended periods. Start with a few breaths, come down, and rest. Gradually increase duration as strength and comfort develop. Traditional texts mention holding for many minutes, but modern teachers often recommend shorter holds with proper alignment over long holds with compromised form.

Coming Down Safely

Exit with the same control you used to enter. Bend the knees, lower them toward the chest in a tucked position, then slowly lower the feet to the floor. Rest in Child's Pose afterward—this allows blood flow to normalize and gives the neck a gentle counter-stretch.