How To Do A Headstand (Sirsasana) In Yoga: Simple Steps And Tips

How To Do A Headstand (Sirsasana) In Yoga: Simple Steps And Tips

Headstands, or Sirsasana, are a challenging but energizing yoga pose that can improve your balance, strength, and focus. However, they're tough and require proper technique to avoid injury. This pose needs strong hamstrings, a flexible back, and good shoulder strength. 

However, beginners can perform the headstand pose with simple modifications and variations of yoga props. Make sure you're well-prepared and focused before trying it out. Read the whole article to learn the easiest steps to perform the headstand pose.

Benefits Of Headstand Pose

The headstand pose is great for several reasons:

  • Core Strength: It helps to build strength in your core muscles.
  • Balance: Improve your ability to balance.
  • Muscle Engagement: This pose works muscles from your shoulders to your toes.
  • Mental Benefits: Headstands can help calm your mind and reduce stress and depression.
  • Hormonal Health: It activates important glands like the pituitary and pineal.
  • Immune System: This pose helps stimulate the lymphatic system, which helps your body fight off illness.
  • Upper Body and Spine Strength: It strengthens your upper body, spine, and core muscles.
  • Lung Health: Headstands can increase your lung capacity, making breathing easier.
  • Digestive Health: It also stimulates and strengthens your abdominal organs, improving digestion.

Easy Instructions For Doing A Yoga Headstand

Headstand is a complex pose that requires practice, patience, and focus. Always prioritize safety and proper technique. Here, I've mentioned the detailed execution steps of this pose to make it easy for you.

Getting Into The Headstand Position

  1. Start on all fours with your wrists lined up under your shoulders and your knees under your hips.
  2. Lower your forearms to the Yoga mat with your elbows below your shoulders.
  3. Grab each elbow with the opposite hand to ensure your arms are set at the width of your shoulders.
  4. Let go of your elbows and clasp your hands on the ground, weaving your fingers together. Make sure to tuck your littlest finger in so it doesn't get crushed.
  5. Place the top of your head on the floor. It should be positioned so it's not leaning too far forward or backward, with the back of your head touching the base of your thumbs.
  6. Push your hips and straighten your legs like you're doing a Downward-Facing Dog.
  7. Walk your feet towards your head until your hips are directly above your shoulders.

Lifting Into The Headstand 

This part is more challenging, and there are two beginner-friendly methods to try:

Method 1:

  • Lift your right foot, bringing your right knee close to your chest.
  • Take some deep breaths to find your balance.
  • When ready, slowly lift your left foot, bringing your knee up to meet the right. Hold this position with your knees bent as you get used to the balance. Keep your movements slow and your core tight.

Method 2:

  • Keep both legs straight and lift your right leg straight up.
  • As you inhale, straighten your right leg completely, ensuring it's in line with your body.
  • Steadily bring your left leg up to meet the right, engaging your core muscles for balance.

Maintaining The Headstand Pose

  • Try to maintain the pose, focusing on your balance and breathing. To start, aim to stay in the Headstand for about 10 seconds.
  • Keep your weight distributed not just on your head but also through your arms.

Coming Out Of The Headstand Pose

  • To come down, reverse the steps you used to get up. Move slowly and with control.
  • Finish by resting in the Child's Pose to relax.

Key Tips

  • Keep your focus, maintain mindfulness, and ensure your head, hands, and forearms form a stable triangle on the mat to support your body.
  • Breathing deeply and engaging your core will help maintain stability and strength throughout the pose.
  • If you need extra support, practice near a wall, and don't rush the process. Building confidence and skill takes time.

Modifications And Variations For Beginners

If headstands seem a bit scary, you can make them easier with these adjustments:

3 Steps Modification

  1. Practice Against a Wall: Using a wall for support can be helpful while you're learning. It helps you stay up and practice breathing properly in the pose.
  2. Use a Spotter: Having a friend to watch and help you as you try to enter a headstand is a great idea. They can prevent injuries and offer encouragement. 
  3. Use Equipment: Talk to your yoga teacher about using aids like a feet-up trainer or yoga blocks, which can make practicing the pose easier.

Variation: Dolphin Pose Preparation For Headstand 

Start by practicing Dolphin Pose, a good way to prepare for a headstand. Put your elbows and forearms on the yoga mat. Try walking your feet closer to your hands until your back is almost straight up and down.

Variation: Supported Headstand With Knees Tucked 

For this headstand variation, start by bending your knees and pulling them close to your chest. This will help you find balance and keep your spine straight without bending it.

Common Mistakes To Avoid

  • Avoid kicking up into the pose; movements should be slow and controlled.
  • Distribute your weight between your head and forearms, not just your head.
  • Don't rush the pose; keep your movements steady and controlled.

Safety Tips 

Be careful with headstands, as they can strain your neck. Build the pose gradually, ensuring proper alignment and strength. Consult your instructor before starting headstand practices, especially if you have neck or spine issues.


Headstands, a pivotal pose in yoga, challenge the body and bring numerous health benefits. Integrating headstands into your regular practice can enhance core strength, improve balance, and activate essential muscles throughout your body. This pose also supports mental clarity, aids in stress relief, and promotes the functioning of various bodily systems, including hormonal and digestive systems. Whether you want to strengthen your physique or find mental equilibrium, headstands are a dynamic and beneficial addition to your yoga routine.

Frequently Asked Questions

How Do Headstands Affect The Body's Glands? 

They activate key glands like the pituitary and pineal, crucial for regulating overall bodily functions.

Is There An Immunity Benefit To Doing Headstands? 

Yes, headstands stimulate the lymphatic system, which plays a significant role in strengthening the immune system.

Are There Any Risks Associated With Headstands? 

While beneficial, headstands can pose risks, especially to the neck and spine, if not performed correctly. It's important to practice under guidance and ensure proper alignment and technique.