Headstand Yoga Pose (Sirsasana) Steps, Benefits and Precautions

A number of people are apprehensive and disinterested to do Sirsasana because of its headstand position and requires some sort of balance. In fact, it is not difficult to practice if it is performed under the guidance of an expert and providing the basic rules are carefully followed. The brain needs well oxygenated blood for performing its various functions smoothly. However, in case of sedentary as well as general people, the brain didn’t receives sufficient enriched oxygenated blood that leads to headache, pituitary malfunctioning, diabetes, sexual problems, improper vision, hair fall, skin conditions, piles, varicose vein etc.Simple steps of Headstand yoga

cc licensed ( BY ND ) flickr photo shared by Sarah Siblik

It also prevents blood stagnation in the lower parts of the body thus ensures homogenous blood supply to the entire parts of the body. The scientific experiment has verified that the amount of air breathed per minute during the performance of headstand yoga was considerably reduced. Oxygen consumption by the tissues increased and the amount of oxygen exhaled was less, indicating that the transfer of oxygen to the blood is greatly increased. It has been also shown that the number of WBC has increased thus prevents the body from infections and develop immunity. The ideal time to practice it is early in the morning just before breakfast.

How to do headstand yoga

Mastering Sirsasana is not a difficult task. Here are the 10 simple and easy steps are being enumerated to raise the body into the final pose and how to become mastered for headstand yoga. Once this is achieved then staying in the final pose is little difficulty.

  1. Interlock the fingers tightly, palms forming a cup.
  2. Place the head on the formed cup so that the crown of the head touches the palms.
  3. Raise the knees from the floor by pulling the toes towards the head. Slowly raise your legs upwards from the floor.
  4. After the body gets properly balanced in this position, gradually and slowly straighten the legs.
  5. Take care that you maintain equilibrium and you don’t fall backwards
  6. Make sure that the spine and thighs are in line, straight and vertical.
  7. Relax the whole body as much as possible.
  8. Close the eyes
  9. Breathe slowly and deeply.
  10. This is the final pose of sirsasana. Stay in the final pose for a comfortable length of time.  Come back by flexing the knees and sliding them down to the floor in reverse order.

Top benefits of Sirsasana

  1. Sirsasana supplies an enriched oxygenated blood to the brain cells thus provide nourishment to the billions of brain cells.
  2. It helps to rejuvenate, revitalize and increases the effectiveness of brain cells.
  3. It induces calmness thus prevents headache and migraine.
  4. It controls various types of glandular and nervous disorders related with pituitary glands.
  5. The pose has a significant positive influence in relieving diabetes. It acts directly on the pituitary gland by improving the blood supply thus has been great help in combating diabetes.
  6. It is extremely beneficial in combating sexual disorders such as prostrate problems hydrocele, leucorrhea, spermatorrhea, and all general menopausal and menstrual ailments.
  7. It acts upon the thyroid gland and helps to balance the metabolic functions.
  8. It improves the functions of the sensory organs by ensuring adequate supply of blood to these organs.
  9. The conditions like myopia, astigmatism and catarrh and general bad hearing are found to be improved by regular practice of it.
  10. It allows an oxygen rich flow of blood to the facial skin thus improves the facial complexion.
  11. It is good to prevent hair fall, baldness and greying of hair by supplying enriched blood and nutrients to the scalp region.
  12. People suffering from loss of sleep, memory and vitality have recovered by the regular practice of this asana.
  13. It relieves from colds, coughs, tonsillitis, halitosis and palpitations.
  14. RBC formation also increased after the regular practice of it.

Headstand yoga precautions

The following precautions should be observed while performing Sirsasna.

  1. Keep the whole body vertical in the final pose; don’t incline backwards, forwards or sideways.
  2. Try to relax as many muscles as possible in the final position.
  3. Try to ensure that most of the weight of the body is supported on the head in the final position not in the arms.
  4. One should practice this yoga pose just after doing other asanas.
  5. Practice it before Pranayama and meditative yoga pose.
  6. A person suffering from high blood pressure, heart malfunctioning, cerebral or coronary thrombosis, arteriosclerosis, conjunctivitis and chronic glaucoma, blood hemorrhage in the head, Otia, chronic catarrh, slipped disc and kidney problems, should not practice sirsasana.
  7. In case of extremely impure blood, the impurities could be directed into the brain.
  8. It also shouldn’t perform when your bowel are extremely full, feeling physically tired,  and having headache or migraine.
  9. Practicing it is avoided after intense physical exercise as vigorous workout releases toxins in the body that may reach to the brain.
  10. During pregnancy or menstruation.
  11. Sirsasna should be immediately stopped if you experience a headache, feel dizziness, perspire profusely, become very hot, have palpitation of the heart.

Sirsasana duration

The duration for practicing of the headstand pose varies from person to person. A person who is performing this pose for years can practice for up to 30 minutes. For the beginners, 30 second is good and the maintaining time may be increased up to 5 minutes under the guidance of an expert.


After performing sirsasana, the counterpose is utmost important to smooth the various body functions. The different simple yoga poses that can be performed just after practicing headstand yoga are Tadasana and Shavasana. The stick asana can also be performed. Massaging the body is also one of the options.

Headstand yoga side effects

While doing sirsasana, the practitioner should be relaxed and calm to avoid contradictory results.


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