Śīrṣāsana
Headstand
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Benefits
- ✓Improves blood supply to the brain, pituitary gland, and pineal gland
- ✓Strengthens the arms, shoulders, and core muscles
- ✓Improves concentration and mental clarity
- ✓Stimulates the lymphatic system and supports detoxification
- ✓Develops confidence and overcomes fear — both on the mat and in life
Instructions
- 1.
Foundation — positioning the hands and head
Kneel in front of a folded blanket. Interlace the fingers and place the forearms on the floor, elbows shoulder-width apart. Place the crown of the head on the floor with the back of the head touching the interlaced palms. The head should be on the very crown — not the forehead or the back of the head.
- 2.
Building stability
Lift the knees off the floor and straighten the legs — the body is in an inverted V position. Walk the feet toward the head with small steps. The torso straightens, the weight gradually shifts onto the forearms and head. Press the elbows into the floor — they carry 70% of the weight.
- 3.
Lifting the legs
When the pelvis is above the shoulders, bend the knees and lift the feet off the floor. Do not kick up — the movement is controlled. Straighten one leg up, then the other. Or lift both legs simultaneously with bent knees and gradually straighten them. Engage the core muscles throughout.
- 4.
In the pose — alignment and holding
The body is one straight line from the crown to the heels. Activate the legs — lift the inner ankles upward. The tailbone directs toward the heels. Breathe evenly. Beginners hold for 30 seconds–1 minute, advanced practitioners up to 5 minutes. To exit — slowly lower the legs down with control.
Modifications & Props
Props needed
For beginners — at the wall
Place the interlaced hands near the wall (5 cm distance). Enter the pose using the wall for security. The goal is not to lean on the wall, but it is there in case of balance loss. Over time, gradually move away.
For intermediate — lifting with straight legs
Instead of bending the knees, lift both straight legs simultaneously from the floor upward. This requires greater core strength and better control. The movement is slow and controlled — if you cannot do it without momentum, you are not ready for this variation.
With ropes from the wall (Iyengar method)
In Iyengar studios, headstand is practiced with ropes attached to the wall. The ropes support the pelvic girdle and allow longer holds with correct alignment. This variation is available in specialized Iyengar centers.
⚠Contraindications
- •Neck injury — strictly contraindicated
- •High blood pressure or heart conditions — practice only under supervision
- •Glaucoma, retinal detachment, or ear infections — increased pressure is dangerous
Frequently Asked Questions
When am I ready for headstand?
You should be able to hold Adho Mukha Svanasana for 2–3 minutes, have stable shoulders, and good core strength. Iyengar recommends at least 6 months of regular practice of standing poses and Sarvangasana before headstand. Work with a teacher — this pose is not self-taught.
Sirsasana or Sarvangasana — which is more important?
Iyengar says that if you can do only one inversion, choose Sarvangasana — it is the "mother of asanas" while Sirsasana is the "father." Both are fundamental, but Sarvangasana has a broader therapeutic effect and is safer.
Can I do headstand with cervical osteochondrosis?
No, headstand is contraindicated with cervical osteochondrosis and other cervical spine issues. Instead, practice Viparita Karani (legs up the wall) or Adho Mukha Svanasana with head on a block — they provide similar benefits without risk to the neck.
Related Poses
Supported Shoulderstand
Sarvangasana is the "mother of asanas" according to Iyengar. Learn how to practice it safely with blankets and avoid neck strain.
Downward-Facing Dog
Adho Mukha Svanasana is one of the most important poses in yoga — it simultaneously strengthens, stretches, and calms. Learn proper Iyengar alignment.