Headstand Yoga Pose (Sirsasana) Steps, Benefits and Precautions

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 require 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 the case of sedentary as well as general people, the brain didn’t receive sufficient enriched oxygenated blood that leads to headaches, pituitary malfunctioning, diabetes, sexual problems, improper vision, hair fall, skin conditions, piles, varicose vein, etc.

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 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 that 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 a little difficult.

  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 backward
  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 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 headaches and migraines.
  4. It controls various types of glandular and nervous disorders related to pituitary glands.
  5. The pose has a significant positive influence on relieving diabetes. It acts directly on the pituitary gland by improving the blood supply thus has been a great help in combating diabetes.
  6. It is extremely beneficial in combating sexual disorders such as prostate 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 an 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 the loss of sleep, memory, and vitality have recovered by the regular practice of this asana.
  13. It relieves 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 backward, 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 the case of extremely impure blood, the impurities could be directed into the brain.
  8. It also shouldn’t perform when your bowel is extremely full, feeling physically tired,  and having headaches or migraines.
  9. Practicing it is avoided after intense physical exercise as vigorous workout releases toxins in the body that may reach 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 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 seconds 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 of utmost importance 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.

42 thoughts on “Headstand Yoga Pose (Sirsasana) Steps, Benefits and Precautions”

  1. please advise the inhale and exhale of air during sirsasana and how?
    On sirsasana position, how the breathe can be controlled. How long the breathe should be held and how it is released through nostrils. please comment.

    • Not to hold breath. Simply breath calmly and deeply. Relax in shavasana for atleast 5 to 10 mins after sirsasana. This asana is called king of all asanas.

  2. I also do Susana two days.but after two days..some pain in my left chest..and also so weekends what is the problem.how can I cure my body from this problem….and also.said it why…I feel so week

  3. When should i do this pose. I mean in the morning before breakfast? Or evening.
    Can we do it after having food?
    When it will be more beneficial?

    • Instead of increasing the time, it is better to focus on stability, concentration, breathing and above all the yogic aura around the posture.

  4. Sirshasan is really the king of asanas. Sad, it was not practiced by all yogasadhakas,more out of imaginary fears.


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