Headstand
Salamba Sirsasana
Headstand is an advanced supported inversion in which you balance upside down on your forearms and the crown of your head. It needs careful preparation, core strength and ideally a teacher.
- Hold
- Start with 3-5 breaths and build up very gradually, only while you feel steady
- Breathing
- Breathe slowly through your nose and keep your face relaxed. If you cannot breathe evenly, come down.
In Headstand you balance on your forearms, with your head lightly resting on the floor and your legs reaching towards the ceiling. Done well, most of your weight is carried by your shoulders and arms, not your neck. Traditionally it is called the king of poses, but it is only for those who are ready, and it belongs late in a practice after a good warm-up.
This pose is for students with a steady practice, strong shoulders and core, and a healthy neck. Learn it with a qualified teacher, practise near a wall, and be ready to come down at any time. Never rush. Many people practise only the preparations for months, and that is perfectly fine.
In this guide
How to do it, step by step
- Warm up first with Downward-Facing Dog, Dolphin Pose, Plank and Shoulder Stand with blankets. Place your mat close to a wall.
- Kneel and place your forearms on the floor, elbows shoulder-width apart. Interlace your fingers, keeping the outer edges of your hands together.
- Place the crown of your head on the floor, with the back of your head cupped in your hands. Press firmly through your forearms so your shoulders lift away from the floor.
- Tuck your toes, lift your knees and walk your feet towards your head until your hips are over your shoulders.
- Keep pressing through your forearms and bend one knee, then the other, into your chest. Do not kick up.
- Slowly lift both knees and, if you feel steady, extend your legs up, with your heels near the wall at first.
- Keep your core engaged and your shoulders lifted. To come down, bend your knees and lower them with control, then rest in Child's Pose for several breaths.
Benefits
- May strengthen the shoulders, arms and core.
- Can improve balance and confidence.
- May help you feel alert and focused.
- Can change your perspective and offer a gentle challenge to the mind.
Common mistakes
- Putting weight on the head: press into your forearms and lift your shoulders so your head carries very little.
- Kicking up with momentum: bring your knees in and lift slowly using your core.
- Elbows splaying wide: keep them shoulder-width apart, ideally within the width of your mat.
- Holding for too long: stop whenever your neck, shoulders or head feel strained.
Make it easier
- Dolphin Pose: strengthens the shoulders with your head off the floor.
- Wall Headstand: practise with your back or heels near a wall, with a teacher guiding you.
- Tripod or Half Headstand: bend your knees and rest them on your arms, so you never leave the floor completely.
Go further
- Practise Downward-Facing Dog, Dolphin Pose, Plank and Shoulder Stand first to build strength and learn how to carry your weight on your arms.
- Once steady, try lifting both legs together with straight knees under a teacher's guidance, away from the wall.
Questions people ask
Is Headstand dangerous for the neck?
It can be if you put weight on your head or rush the pose. Press firmly into your forearms, keep your shoulders lifted and practise near a wall. Work only on the preparations until you feel strong, and learn from a teacher. If your neck hurts, come down.
How long does it take to learn Headstand?
It differs for everyone. Many people practise Dolphin Pose and Plank for weeks or months before they lift both legs. Listen to your body and do not compare yourself with others. Safe and slow progress matters more than reaching the full pose.
Can beginners do Headstand?
It is an advanced pose, so beginners should first build strength with Downward-Facing Dog, Dolphin Pose and Plank. Learn with a teacher and a wall before trying it alone. There is no hurry, and the preparations already bring many benefits.
Be careful
Skip Headstand if you have neck or back injuries, high blood pressure, glaucoma, heart conditions, or are pregnant, menstruating or recently unwell. Avoid it if you feel dizzy or have a headache. Always practise near a wall with a teacher, come down immediately if you feel pressure in your head or sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
