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Complete Guide To Headstand – How To Do, Benefits, Preparation, And Safety Measures

Headstand or Sirsasana is known as the king of Asanas. This is an advanced yoga inversion. This posture involves balance on the head/ crown. Headstand works on the entire core, shoulders, and upper body.
Sirsasana should be performed with the right technique or alignment.

This posture helps in building core strength, leg and arm strength, and awareness of the mind.

Headstand is challenging and should be performed at-most safety. Not to forget but also enjoy yourself.

Benefits of Headstand

• Stimulates Blood Flow to the Crown
• Core Strengthening
• Calm Mind
• Enhance Lung Capacity
• Prevents Headaches and Migraine
• Boost Digestion
• Reduces Symptoms of Menopause
• Helps with Stress and Depression

Safety Measures

While performing any Asana you should always know when to stop. Headstands also pose risk to shoulders, necks, and spine injuries.

• Use a wall
• place a pillow or blanket under your head
• use cushions around you
• take the help of a teacher
• not to compress your neck

Asanas to Prepare for the Posture

• Downward Facing Dog
• High Plank
• Dolphin Plank
• Dolphin Pose

Preparation for Headstand

• Getting on to the dolphin pose you start walking your foot to the hands.
• Most of your weight is centered on your shoulder.
• Placing the crown of your head on the floor by interlacing your fingers and not moving your elbows.
• Make sure your weight is on your forearms and not on the crown of your head.
• Now try to lift one of your legs into one legged headstand.
• Switch legs back and forth.

How to Do Headstand or Sirsasana?

• Sitting down into Vajrasana.
• Measure your shoulder distance by grabbing one elbow with the other hand and placing it on the floor.
• Without moving your elbows and most of your wrists interlace your fingers( place your pinky fingers together to have a stronger base).
• Placing your head/crown inside the hands.
• Slowly lift yourself into the dolphin pose with your head down and start moving your feet towards your hands.
• Lift your hips up and straighten your legs as much as possible.
• Make sure the weight is on your forearms and shoulders and not on your neck.
• Align your hips above your shoulders.
• Here you have two variations:
• 1. Slowly bend your knees towards your chest and straighten your legs with long breathing.
• 2. While your hips are above your shoulders you can start to lift one leg up and straighten it with the other leg bent and slowly lift both legs into a headstand.
• Breathe for 10 long breaths.

How to Realize the Posture?

• Slowly bend your knees and bring them towards your chest.
• Hold this position for 10 seconds.
• Gently making a hunch in your back place your feet on the floor.
• Stay in this position by extending your arms in front.
• Rest in the child’s pose for a few long breaths.
• Release your tension on the neck and shoulder.