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  • Writer's pictureLinder Patricia

Headstand - The King Pose

Sirsasana (Sirs means head, asana means pose) is an advanced yoga inversion pose that offers a plethora of benefits, but with a professional guidance, you can step-by-step prepare yourself to the king pose. It’s essential to approach it with care and mindfulness.

Benefits of Sirsasana:

  1. Strengthens Muscles: Sirsasana targets the muscles of the neck, shoulders, abdomen, and spine.

  2. Headache Relief: Regular practice can help alleviate headaches.

  3. Vertigo Treatment: It aids in managing vertigo.

  4. Organ Health: Sirsasana contributes to overcoming issues related to the kidneys, liver, stomach, intestine, and reproductive system.

  5. Hair Health: By promoting blood circulation to the scalp, it helps prevent hair loss, greying, and baldness.

  6. Facial Benefits: Improved blood flow relaxes facial muscles, detoxifies the skin, and reduces pimples and wrinkles.

  7. Pituitary Gland Function: Sirsasana supports the functioning of the pituitary gland, which influences all endocrine glands.

  8. Stress Reduction: It induces relaxation and combats stress.

  9. Vitality Boost: Practicing headstand enhances overall vitality.

  10. Breath Regulation: Deepens and calms the breath, positively impacting mental clarity and focus.


  1. Learn Under Guidance: Master Sirsasana under the supervision of an experienced instructor.

  2. Patience and Progression: Take it slow; mastering this asana requires time.

  3. Stability: Practice near a wall for stability, especially if you’re a beginner.

  4. Neck Placement: Always be mindful of your neck’s placement.

  5. Avoid During Menstruation: Refrain from practicing during menstrual cycles.

  6. Body Weight Distribution: The entire body weight rests on the hands, neck, and shoulders.

  7. Medical Conditions: If you have spondylitis, consult your yoga instructor before attempting Sirsasana.

  8. Heart Conditions and High Blood Pressure: People with these conditions should exercise caution.

  9. Breath Control: Do not hold your breath during the asana.

Step-by-Step Drill:

  1. Warm-Up:

  • Begin with a few rounds of Surya Namaskar (Sun Salutations) or other gentle warm-up exercises.

  • Focus on stretching the neck, shoulders, and spine.

  1. Wall Practice:

  • Stand facing a wall with your feet hip-width apart.

  • Interlace your fingers and place your forearms on the ground, creating a triangle shape.

  • Position your head between your hands, ensuring the crown of your head touches the floor.

  • Walk your feet closer to your head, lifting your hips.

  • Slowly lift one leg at a time, bending the knees toward your chest.

  • Gently kick up, using the wall for support.

  • Keep your core engaged and maintain balance.

  1. Balance and Alignment:

  • Once in the headstand, focus on aligning your body:

  • Elbows should be shoulder-width apart.

  • Forearms should be parallel.

  • Neck should be neutral (avoid straining).

  • Hips should stack over shoulders.

  • Legs should extend upward.

  • Toes should point toward the ceiling.

  1. Breathing:

  • Breathe deeply and steadily.

  • Avoid holding your breath.

  1. Hold and Exit:

  • Start by holding the pose for a few seconds.

  • Gradually increase the duration as you gain strength and confidence.

  • To exit, lower one leg at a time, returning to the starting position.

  1. Practice Tips:

  • Use a folded blanket or yoga mat under your head for cushioning.

  • Engage your core muscles to maintain stability.

  • Keep your gaze soft and focused.

  • Practice near a wall until you feel comfortable balancing without support.

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