Headstand Yoga Pose (Sirsasana) Overview
In my years of teaching yoga, I have seen more students psych themselves out of Sirsasana than actually fall out of it. Yes, it requires balance and focus, but it is entirely achievable if you follow the basic rules and respect your body’s limits.
Because of its profound impact on the body, ancient texts often call Sirsasana the “King of Asanas.” The brain requires well-oxygenated blood to function smoothly. In a sedentary lifestyle, the brain often doesn’t receive sufficient oxygen, which can lead to headaches, pituitary dysfunction, poor vision, and lethargy. Sirsasana reverses this by using gravity to flood the upper body with fresh, oxygenated blood. It is a tonic for those whose brains tire quickly.
How to Do Sirsasana: Step-by-Step Instructions
Note: Beginners should always practice near a wall to prevent falling. Master the alignment before attempting to balance in the middle of the room.
- Setup: Spread a fourfold blanket on the floor and kneel near it. (If you are a beginner, set up your mat about 3-4 inches away from a wall).
- Hand Position: Interlock your fingers tightly, so your palms form a cup. The hands should be wrapped around the back of the head, not placed under the authority.
- Head Position (Crucial): Rest the crown of your head on the blanket, touching your cupped palms. Instructor Tip: The best head position is not the very top of the crown, nor the forehead, but midway between the two extremes.
- Lift the Knees: Exhale and raise your knees from the floor by pulling your toes closer to your head. Your hips should be high in the air.
- Straighten Up: After you feel adequately balanced, gradually and slowly straighten your legs. Keep your core engaged to control the movement—do not swing your legs up.
- Final Pose: Ensure your spine and thighs are in a straight, vertical line. Make sure your body weight is supported on your head and forearms, not just the neck.
- Relax & Breathe: Relax as many muscles as possible. Close your eyes, and breathe slowly and deeply. Focus on the relaxation of your legs to ensure free blood flow toward the brain.
The Art of Falling (Safety First)
Before you even lift your feet, you must know how to fall safely. Even experienced practitioners lose balance.
- If you fall forward: Fold your knees into your chest as much as possible. The impact on the floor should be sustained by your feet only.
- If you fall backward: Arch your back as much as possible. The feet should touch the floor first; no part of your back should hit the ground before your feet.
Returning to the Ground
After attaining the final position, come down slowly and with control, bending the knees and sliding them down to the floor in reverse order. The descent should be so controlled that when your feet touch the ground, it makes no sound. Exhale as you lower the body, and inhale in the starting position.
15 Incredible Benefits of Sirsasana
Regular practice of this inverted pose has transformative effects from your toes to your brain.
Brain & Nervous System
- Healthy Brain: Directs enriched, oxygenated blood to the billions of brain cells, manifesting cognitive functions more vividly.
- Headaches & Migraines: Relieves tension and strengthens the compression of certain blood vessels in the brain. (Note: Do not perform the pose *during* a headache).
- Memory & Lethargy: Improves memory, intelligence, and thinking power. It ensures a proper blood supply to the pituitary and pineal glands, acting as a tonic for people who tire quickly.
- Anxiety Reliever: Induces calmness, concentration, and balance.
Hormonal & Endocrine System
- Controls Pituitary Gland: Revitalizes the nervous system and the controller of the endocrine system (the pituitary), rectifying various glandular disorders.
- Diabetes Management: Acts directly on the pituitary gland to regulate the secretion of diabetogenic hormones, improving blood supply and combating type 2 diabetes.
- Thyroid Function: Acts directly on the thyroid gland by balancing metabolic functions.
Hair, Skin & Sensory Organs
- Prevents Hair Fall: Sends enriched blood and nutrients to the scalp region, preventing hair loss, baldness, and premature greying.
- Skin Complexion: Directs oxygen-rich blood flow to the facial skin, improving complexion and preventing pimples and wrinkles.
- Improves Vision: Adequate blood supply improves eyesight, sense of smell, and taste. Conditions like myopia, astigmatism, and general hearing issues may improve.
Internal Organs & Blood Flow
- Treats Piles & Varicose Veins: Reverses the accumulation of blood in the legs and anus, relieving pressure on the blood vessels.
- Sexual Disorders: Combats conditions like prostate problems, hydrocele, leucorrhea, spermatorrhea, and general menopausal ailments by improving functional efficiency of the endocrine glands.
- Respiratory Relief: Relieves colds, coughs, tonsillitis, and palpitations.
- RBC Formation: Regular practice shows marked improvements in haemoglobin content and white blood cell (WBC) count.
Duration & Counterposes
Duration: A beginner shouldn’t obsess over duration; focus on practice and perfection. Try holding it for 10 to 20 seconds, gradually increasing as you get stronger. Advanced practitioners can hold it for 5 to 30 minutes.
Counterposes: After coming down, you must perform counterposes to neutralize the neck and spinal compression. Tadasana (Mountain Pose), Shavasana (Corpse Pose), and Stick Asana are excellent choices. A gentle body massage is also beneficial.
Contraindications: Who Should Avoid Sirsasana?
Please do not practice Sirsasana if you have any of the following conditions:
- High or low blood pressure
- Heart malfunctioning, cerebral or coronary thrombosis
- Arteriosclerosis
- Conjunctivitis or chronic glaucoma
- Bleeding in the head
- Otia (ear issues) or chronic catarrh
- Slipped disc or neck injuries
- Kidney problems
- Pregnancy or menstruation
- Highly impure blood (as impurities could be directed to the brain)
Precautions & Safety Tips
- Don’t kick up: Swinging your legs upward leads to imbalance and strains the neck. Use core strength.
- Weight distribution: Ensure most of the weight is on the head and forearms, not just the cervical spine.
- Avoid when tired or full: Do not practice on a full stomach, after intense physical exercise, or when you are physically exhausted.
- Stop immediately if you experience a headache, dizziness, profuse sweating, or heart palpitations.
Frequently Asked Questions
Q: Can beginners do a headstand?
A: Yes, but always use a wall for support and work with an instructor. Safety and alignment come before duration.
Q: Why is Sirsasana called the King of Asanas?
A: Because it directly impacts the master gland (pituitary) and brings fresh blood to the brain, offering benefits for almost every system in the body.
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.
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
The information contained in the website was really helpful My daughter has spectacle of + 4 number. Will shirsasan help in this. She is 8 years old.
There are 2 eye exercises beneficial to your daughter.
1) Staring the edge of nose by both eyes for five minutes
2)) Staring the eyebrows upwardly for five minutes
This will improve the eye sight.
Is it ok to do the headstand while taking eltroxine and what are the effects
Thank you
Hallo. I am suffering from eyes disease problem. My eyes vessels are dry. Is sirsasan can help me and how . If it is. So how I should Do this and at what time I should do this.
Hello! I too had a dry eyes problem, I am regularly practicing sirsasan for a month now and it shows great benefits. previously my eyes feel vulnerable to anything from dust to computer screen. they also turned red easily and itchy. After practicing this my eyes feel completely different like iron coated eyes they feel strong and getting clear. If u put a little passion in to yoga, anything can be cured. Ohm namashivaya !
Try prana mudra
Hello am suffering from epilepsy problem due to nerve. I use many type of medicine according to doctor but failure. Is sirsasan help me in this problem and how??
Hello, Can you please guide in my hair fall problem. I have lost ma hair from my forehead and i am worried. Does head stand aasana will help me to regain my hair to my forehead?
Dr.Tapsil Sheth
Hi,
You can do Anulom vilom pranayam and Shirshasana. Increase the intake of coconut in your diet.
Hope this helps.
Regards,
Suraj
I am a 43 year lold woman i lost my whole hair . before i lost my hair was thick then it become thin and grey and then i lost 90% still it is not stopping did shirshasan help in getting my hair back. i am going into depreesion.
Sure …..practice t regularly for 2 months at least
Is sirsasana help to reduce thigh size or cellulite of lower body?
yes it will shape ur thigh perfectly
No Link with thigh ….but eye sight will be perfect and mind will be sharperned
yes it will.
I am 54 years old, i got my eye sight back by performing daily this asana. At this age i work for 18 years restless.
I did for a month but after the excercises how can i makeup for the losse
Hi Dinesh, How much is your duration? How many days it required to get it’s benefit.
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?
Do it on empty stomach… light meal prior to 2 hrs is ok
it is fine to do sirsasan when one suffers from tinnitus
Hi there, You’ve done an incredible job. I will definitely digg it
and personally recommend to my friends. I’m sure they’ll be
benefioted from this site.
Thanks for nice comments
What is age limits of sirshasana?
7 to 70 years.
I practice Sirsasana at 81.
how long after taking water we can do it
After one hour, one can do it.
Can i do in sinusitis problem
Yes, but in the presence of a yoga teacher.
What can we eat after sirsasan?
I am a beginner to do sirsasana, so for how much minutes and how many times should I do ?
Thank you !
Initially, you start with 30 seconds and increase the time gradually. It should be done 3 to 5 times.
3 to 5 times or minutes??
Yes hair Loss stopped.
can i perform this pose if i am suffering from shortness of breadth
It should be avoided. If you want to practice the simpler version, it is better to consult a Yoga expert.
Does Sirsana cures vertigo problems, Please comment.
It may be helpful. But it is suggested that one should learn it first from a Yoga instructor.
Sirsasana done correctly keeps a person young and sound throughout life.After this shabasana to be performed.
After drinking water ,can we practice head stand?
Of course. But do it after half an hour.
After drinking water ,can we practice headstand
Do it after 30 to 40 minutes.
sonu
during driving i felt sleep and is happen soon i started driving otherwise this problem doesn’t arise pl let me know this problem will get benefits from this ahsana..
Kindly take advice of a good physician at your place.
After 15 minutes my feet begin to hurt. Please advise.
Headstand yoga pose shouldn’t be practiced for 15 minutes. Initially, it should start with 1-2 minutes and maximum 5 minutes considering the flexibility and practice of the asana.
will this help to lose weight
sure
Best fitness information in your site
good article love it
namaste,can i increase the headstand upt0 30min because i’m able to for 18min.
Thank you
Instead of increasing the time, it is better to focus on stability, concentration, breathing and above all the yogic aura around the posture.
If this aasan is harmless for asthmatic patients….
If you want to practice it, Do it in the presence of a Yoga Therapist.
It can be help in repair damage scalp
During shirshasana should i closed my eyes or open???
The beginner should keep his eye open. But after having perfection, you may close your eyes.
Can I perform it after dand baithak.
Can I do it after running?
No
Good evening sir ,
Can we do head stand pose (shirsasana)my graying hair back to original colour
I am having minor colour blindness. Will shirsasana help me?
it is really hard yoga I tried many times but failed.
sobering from moter neuron diseases ALS what all yoga or other option is good for me
Do pranayama (breathing exercise) on regular basis.
thanks I have one question in my mind my age is 35 can I recover completely from moter neuron diseases ALS doing pranayama and breathing exercises
Hi, I really liked your post.
would this yoga pose be ok for someone with VSD? a heart defect?
Yoga Expert should consult first.
Sirshasan is really the king of asanas. Sad, it was not practiced by all yogasadhakas,more out of imaginary fears.
Hi,
I had cataract surgery in both my Eyes in Sept. & Dec 2016. I used to do
Sirs asana prior to surgery. Can I start doing the Asana. Please Guide
Thanks & Regards
Shailendra Jain
Before resuming the practice, it is better to consult a yoga teacher.
I’m asthma patient can do sirsasan ?
Of Course. But in the initial period, please take the help of a yoga teacher.
I’m asthma patient can do sirsasan ?