YOGA ASANA: Headstand Yoga Poses: An Useful Guide to Sirsasana and Its Variations

Ron Borkin (רון בורקין), CC BY-SA 3.0,
via Wikimedia Commons
Students Practicing Sirsasana (Headstand)

Introduction — Turning Your Practice Upside Down

The headstand (Sirsasana) is often called the king of all yoga poses for its powerful physical, mental, and energetic benefits. As one of yoga’s most iconic inversions, headstands reverse your perspective, challenge your strength and balance, and encourage a calm, focused mind.

In this complete guide, we’ll explore different headstand variations, their benefits, detailed step-by-step instructions, safety guidelines, and preparation tips so you can approach this pose with confidence—whether you’re a beginner or an intermediate yogi.

What is Sirsasana in yoga?

The term "Sirsasana" comes from Sanskrit:

Sirsha = head
Asana = posture

Headstands involve balancing on the crown of the head with the support of forearms or hands. While Salamba Sirsasana (Supported Headstand) is the most common, there are multiple variations, each offering unique challenges and benefits.

The Benefits of Headstand Yoga Poses

1. Physical Benefits

Builds strength in the shoulders, arms, and core.
Improves balance and body awareness.
Enhances circulation to the brain, eyes, and skin.
Stimulates digestion by reversing gravity’s pull on the abdominal organs.
Aids lymphatic drainage, helping detoxify the body naturally.

2. Mental & Emotional Benefits

Promotes focus and concentration.
Reduces stress and anxiety by calming the nervous system.
Encourages self-confidence and resilience.

3. Energetic Benefits

Stimulates the crown chakra (Sahasrara), fostering clarity and spiritual connection.
Balances the endocrine system by stimulating the pituitary and pineal glands.

Preparing for a Headstand

Before learning how to do a headstand in yoga, it’s essential to develop strength and stability with preparatory poses:

Dolphin Pose — strengthens shoulders and core.
Forearm Plank — builds forearm and abdominal endurance.
Downward Dog — stretches shoulders and hamstrings.
Boat Pose — reinforces core engagement.
Wall-assisted leg lifts — teaches control for safe inversion entry.

Step-by-Step Guide to Salamba Sirsasana (Supported Headstand)

Stage 1 — Foundation

Kneel on the mat and interlace your fingers, elbows shoulder-width apart.
Place forearms firmly into the ground to form a stable triangle base.

Stage 2 — Crown Placement

Rest the crown of your head inside your cupped hands.
Lift shoulders away from ears and press through forearms to reduce neck pressure.

Stage 3 — Hip Lift

Straighten your legs and walk feet toward your head until hips stack over shoulders.

Stage 4 — Controlled Leg Lift

Draw one knee toward the chest, then the other.
Engage your core and keep breathing steadily.

Stage 5 — Full Extension

Extend legs upward, keeping them together and active.
Breathe deeply, holding for 5–10 breaths.

Stage 6 — Safe Exit

Bend knees into your chest and slowly lower feet to the ground.
Rest in Child’s Pose for 5–10 breaths.

Breathing Tips

Inhale to lift and lengthen the spine.
Exhale to deepen stability.
Maintain smooth, even breaths throughout the hold.

Popular Headstand Variations

1. Tripod Headstand (Sirsasana II)

Hands flat on the floor, head between palms—requires more arm strength.

2. Bound Hands Headstand (Baddha Hasta Sirsasana)

Hands interlaced, elbows wide—creates a strong, supportive base.

3. One-Legged Headstand (Eka Pada Sirsasana)

One leg lowers toward the ground, building balance and control.

4. Wide-Legged Headstand

Legs move into a straddle, stretching hamstrings and inner thighs.

5. Lotus Headstand (Padmasana in Sirsasana)

Legs in lotus position—requires advanced hip flexibility.

6. Scorpion Pose from Headstand (Vrischikasana)

Backbend variation—advanced and requires deep mobility.

Safety Guidelines & Contraindications

Avoid headstands if you have:

Neck/spine injuries
High blood pressure
Heart conditions
Glaucoma or eye problems
Osteoporosis
Pregnancy (unless guided by an experienced teacher)

General Safety Tips:

Always warm up first.
Use a wall for initial support.
Distribute weight between forearms and head.
Exit slowly and mindfully.

Common Mistakes to Avoid

Dumping weight into the head/neck instead of using forearms.
Kicking up too aggressively, risking falls.
Arching the back excessively—keep core engaged.
Holding your breath, which destabilizes balance.

Mini Headstand Practice Sequence

Cat-Cow—1 min
Dolphin Pose—1 min hold
Forearm Plank—30 sec × 2
Wall-assisted Headstand Prep—3 min
Supported Headstand—5–10 breaths
Child’s Pose—1 min
Seated Forward Fold—1 min

The Mental Journey

Headstands teach patience, trust, and resilience. They’re not just about being upside down—they’re about staying grounded in focus and calm even in challenging situations.

Conclusion—More Than Just an Inversion

Headstand yoga poses are transformative for both body and mind. With proper preparation, safe alignment, and consistent practice, you can enjoy the benefits of Sirsasana—from enhanced circulation to improved mental clarity—while building strength, stability, and confidence.

Remember, the journey toward a headstand is as valuable as the pose itself. Take your time, listen to your body, and enjoy every stage of the process.