Headstand

Headstand (Sirsasana) is called the "king of asanas" in many yoga traditions. Balancing inverted on the crown of the head with forearms providing a tripod base, it is one of yoga's most demanding and rewarding poses to achieve.

Setup and Entry

Create a firm forearm base: interlace the fingers with elbows shoulder-width apart, creating a triangular foundation. Place the crown of the head (not the forehead or hairline) on the mat between the hands. Walk the feet toward the face to lift the hips overhead.

From this pike position, draw the knees to the chest, finding balance before slowly extending the legs to the ceiling. The body stacks vertically — ankles over hips over shoulders.

Weight Distribution — Critical Safety Point

The forearms bear most of the body's weight in a correctly executed headstand. If the forearms are active and strong, the head bears minimal weight. A headstand where the neck bears the body's full weight is dangerous — this should never be the case.

Never attempt headstand without a teacher or adequate preparatory shoulder and core strength.

Preparatory Poses

• Dolphin Pose (forearm plank) — builds shoulder strength
• Tripod headstand (hands and head) — develops head positioning
• Supported headstand at wall — reduces fear and builds strength

Benefits

• Builds shoulder and core strength
• Develops spatial awareness
• Increases blood flow to brain
• Builds confidence and mental focus

Mat Requirement

The crown of the head presses into the mat. A thick mat (5-6mm or more) significantly reduces compressive pressure on the cervical vertebrae and head. Many practitioners use a folded blanket for additional cushioning under the head.