HeadstandSirsasana

Sirsasana, or Headstand, is an advanced inversion often called the king of asanas, where the body balances upside down on the crown of the head with the forearms steadying the base. It builds core, shoulder and back strength and is associated with improved focus and circulation to the brain. Because it loads the neck and head, it is best learned with a teacher first, against a wall, women-first, in Kolathur.

1. 1
   Build the base

   Kneel and place the forearms on the floor, clasping the hands, and rest the crown of the head lightly inside the cupped hands.

   ↓ Exhale
2. 2
   Walk the feet in

   Tuck the toes and walk the feet in toward the head so the hips lift up over the shoulders.

   ↑ Inhale
3. 3
   Lift the legs up

   Draw the knees in, lift the feet, then extend the legs straight up toward the ceiling, the body vertical and steady.

   ↑ Inhale
4. 4
   Hold and come down

   Hold with the forearms pressing down and the core engaged, then bend the knees and lower down with control.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Builds strength through the core, shoulders, arms and upper back
• ✓Lengthens the spine and is associated with improving overall posture
• ✓Is associated with improving circulation to the brain and a sense of mental clarity
• ✓Is associated with calming the mind and easing everyday stress
• ✓Develops balance, body awareness and steady concentration

• Best learned with a teacher first, against a wall, and avoided entirely if you have a neck or shoulder injury
• Avoid with high or low blood pressure, glaucoma or any eye-pressure condition, and heart conditions
• Avoid during pregnancy and during heavy menstruation

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.