Sirsasana, also known as headstand, is a yoga pose where the practitioner balances on their head, with their hands supporting their neck and shoulders. It is considered an advanced pose and requires strength, stability, and proper alignment.
Benefits of sirsasana include improved circulation, increased focus and concentration, and relief from stress and anxiety. It can also help to strengthen the upper body, particularly the arms, shoulders, and core muscles.
However, sirsasana should only be attempted under the guidance of a qualified yoga instructor, as it can be dangerous if not performed correctly. Precautions should be taken for individuals with neck or shoulder injuries, high blood pressure, or other medical conditions.
मुर्धा बद्ध्वा यथा प्राप्तं सिद्धिं स्यात्परमा गतिः ।
सर्व वातपित्त ज्वर प्रसामनं प्लवं यथा ॥“Murdhā baddhvā yathā prāptam siddhiṃ syāt paramā gatiḥ |
Sarva vātapitta jvara prasāmanam plavam yathā ||”
“By performing Sirsasana, and binding the head, one attains perfection in Hatha Yoga. It also cures all diseases related to the wind, bile, and phlegm, and helps to calm the mind like a boat that has crossed the river.”
Sirsasana is one of the six great methods of Hatha Yoga. It suggests that practicing Sirsasana, along with other techniques like Kapala bhati, nauli kriya, Moola bandha, uddiyana, and Jalandhara bandha, can help to bestow yogic powers and promote health and longevity.
Meaning of Sirsasana and Where it Came From
Sirsasana is a yoga posture, also known as the headstand. The name comes from the Sanskrit words “sirsa” meaning “head,” and “asana” meaning “posture.” In this pose, the body is balanced on the head and forearms, with the legs extending vertically upward.
The headstand is considered an advanced yoga posture and requires a certain level of strength, balance, and concentration. It is often practiced as part of a yoga sequence and is said to have a range of physical and mental benefits, including improved circulation, digestion, and focus.
The origins of Sirsasana are unclear, but it is believed to have been practiced in ancient India as part of traditional Hatha Yoga. It is now a popular posture in many styles of yoga and is taught in yoga studios around the world. It is important to note that the headstand should be practiced with caution and under the guidance of a qualified yoga teacher.
When To Practice Sirsasana
It is recommended to practice Sirsasana early in your yoga practice, after warming up the body with some preparatory poses such as Downward-Facing Dog, Dolphin Pose, and Plank Pose. It is also best to practice headstand when you are feeling energized and alert, as it requires a lot of concentration and focus.
Step by Step Guide How to do Sirsasana
Sirsasana, also known as the headstand, is an advanced yoga pose that requires strength, balance, and proper technique. Before attempting this pose, it is recommended that you have a strong foundation in other yoga poses and have received guidance from a qualified yoga instructor. Here is a step-by-step guide on how to do Sirsasana:
- Begin by kneeling on the floor with your forearms and hands on the ground in front of you. Your elbows should be directly below your shoulders and your fingers interlaced.
- Place the crown of your head on the ground between your hands, so that the back of your head is cradled in your palms.
- Tuck your toes under and straighten your legs, lifting your hips up towards the ceiling.
- Walk your feet towards your head as far as you can, keeping your knees straight. Your body should form an upside-down V-shape.
- Engage your core muscles and lift one leg up towards the ceiling. Slowly lift the other leg up to join it. Your entire body should be straight and vertical.
- Balance in this position for as long as you can, breathing deeply and evenly. When you are ready to come out of the pose, lower your legs back down to the ground one at a time.
- Rest in Child’s Pose or other gentle yoga poses to release any tension.
Important safety tips:
Always warm up your body before attempting Sirsasana.
Do not attempt this pose if you have high blood pressure, heart conditions, neck injuries, or any other medical concerns without consulting your doctor and a qualified yoga instructor.
Use a wall or a spotter for support if needed.
Listen to your body and do not push yourself beyond your limits.
Common Mistakes of Sirsasana
As Sirshasan is an advanced yoga pose that requires strength, balance, and proper alignment. It is important to practice this pose under the guidance of an experienced teacher and avoid these common mistakes:
- Poor alignment: Many practitioners tend to shift their weight to one side or the other, causing their head and neck to be out of alignment. This can lead to neck injuries and muscle strain. Make sure your head and neck are in a straight line, and your shoulders are directly above your elbows.
- Lack of core engagement: A strong core is essential for balancing in Sirsasana. Failing to engage the core muscles can cause your legs to wobble and make it difficult to maintain balance. Practice engaging your core muscles before attempting the pose.
- Incorrect hand placement: Placing your hands too far apart or too close together can cause instability and make it difficult to balance. Make sure your elbows are directly under your shoulders, and your palms are flat on the ground, creating a stable foundation for your head.
- Overexertion: Trying to hold the pose for too long can cause fatigue and strain in the neck and shoulders. Build up your strength gradually and take breaks as needed.
- Improper exit: Coming out of the pose too quickly or abruptly can cause dizziness and disorientation. Slowly lower your legs back to the ground and rest in child’s pose to allow your body to adjust.
Suggested preparatory asanas before Sirshasana
Sirshasana or headstand is an advanced yoga pose that requires strength, balance, and focus. It is important to prepare the body properly before attempting this pose to avoid injury and ensure a safe and effective practice. Here are some suggested preparatory asanas:
- Adho Mukha Svanasana (Downward Facing Dog Pose): This pose stretches the hamstrings, calves, and spine, and also strengthens the arms, shoulders, and core muscles. It also helps to improve blood circulation to the head.
- Uttanasana (Standing Forward Bend Pose): This pose stretches the hamstrings, calves, and spine, and also helps to calm the mind and relieve stress.
- Dolphin Pose: This pose strengthens the arms, shoulders, and core muscles, and also helps to prepare the body for the weight-bearing aspect of the headstand.
- Balasana (Child’s Pose): This pose helps to release tension in the back, neck, and shoulders, and also helps to calm the mind and relieve stress.
- Salamba Sirsasana (Supported Headstand): This pose is a great preparatory pose for the headstand as it helps to build strength in the arms, shoulders, and core muscles, and also helps to improve balance and focus.
Remember to always listen to your body and progress at your own pace. If you are new to yoga or have any medical conditions, it is always recommended to seek the guidance of a qualified yoga teacher.
Suggested Follow-up Asanas after Sirshasana
After practicing Sirshasana, it is important to allow the body to cool down and return to its normal state gradually. Here are some suggested follow-up asanas:
- Balasana (Child’s Pose): This pose is great for releasing tension in the back, neck, and shoulders, and also helps to calm the mind and relieve stress.
- Adho Mukha Svanasana (Downward Facing Dog Pose): This pose helps to stretch the hamstrings, calves, and spine, and also helps to improve blood circulation to the head.
- Setu Bandhasana (Bridge Pose): This pose helps to stretch the chest, neck, and spine, and also helps to strengthen the back muscles and relieve tension.
- Paschimottanasana (Seated Forward Bend Pose): This pose helps to stretch the hamstrings, calves, and spine, and also helps to calm the mind and relieve stress.
- Savasana (Corpse Pose): This pose is great for relaxing the entire body and allowing the mind to become still. It also helps to integrate the benefits of the previous poses.
Remember to listen to your body and practice with awareness. It is important to avoid any sudden movements or strain on the neck or spine after practicing Sirshasana. It is recommended to rest for a few minutes in Savasana before getting up and resuming daily activities.
Pro Tips for Beginners for Sirshasana
- Build strength and stability: Before attempting Sirshasana, you should have a strong core and stable shoulders. Practice plank pose, dolphin pose, and shoulderstand to build strength and stability.
- Find a qualified teacher: It’s essential to learn Sirshasana from a qualified yoga teacher who can guide you through the correct alignment and modifications. They can also provide support and ensure your safety.
- Use a wall: Practicing Sirshasana against a wall can help you feel more stable and prevent you from falling. Start by placing your hands about six inches away from the wall and kicking up gently.
- Don’t rush: It’s important to take your time and not rush into the pose. Work on building strength and stability first, and then gradually work your way up to the full pose.
- Use props: Using props such as blankets or blocks can help you find the correct alignment and provide support. Place a folded blanket under your head or use blocks under your shoulders.
- Keep your neck safe: Avoid compressing your neck by keeping your shoulders away from your ears and engaging your core. Don’t hold the pose for too long and come down immediately if you feel any discomfort in your neck.
- Breathe: Focus on your breath and try to keep it slow and steady. This can help you stay calm and centered in the pose.
Remember that Sirshasana is an advanced pose that takes time and practice to master. Be patient with yourself and listen to your body. If you feel any discomfort or pain, come out of the pose and rest.
Contraindications of Sirshasana
While Sirshasana (headstand) can offer many benefits, it may not be suitable for everyone. Here are some contraindications to keep in mind:
- Neck injuries: If you have a neck injury, avoid Sirshasana. This pose places a lot of pressure on the neck and could exacerbate an existing injury.
- High blood pressure: Sirshasana can increase blood flow to the head, which may be dangerous for people with high blood pressure. It is generally recommended to avoid this pose if you have uncontrolled high blood pressure.
- Menstruation: Some yoga traditions advise against practicing inversions, including Sirshasana, during menstruation. Inversions are thought to reverse the natural downward flow of energy during this time.
- Eye problems: If you have glaucoma, detached retina, or other eye problems, avoid Sirshasana. This pose can increase pressure in the eyes and exacerbate these conditions.
- Pregnancy: It is generally not recommended to practice Sirshasana during pregnancy. This pose can be risky for the mother and the fetus, and there are safer alternatives for practicing inversions during pregnancy.
- Heart conditions: If you have a heart condition, avoid Sirshasana or practice it only under the guidance of a qualified yoga teacher.
- Digestive issues: Avoid Sirshasana if you have acid reflux or other digestive issues. This pose can increase pressure in the abdomen and exacerbate these conditions.
Always consult with a qualified healthcare provider or yoga teacher before attempting Sirshasana if you have any health concerns or contraindications.
Modifications & Variations in Sirshasana
Sirshasana (headstand) can be a challenging pose, but there are many modifications and variations that can make it more accessible or challenging. Here are some options to try:
- Supported headstand: Place a folded blanket under your head to provide support and cushioning.
- Wall-supported headstand: Place your feet against a wall to help you balance and provide support. You can also practice kicking up into the pose with your feet against the wall.
- Tripod headstand: Start in a downward dog pose, then place your head on the mat with your hands in a tripod position (fingers interlaced with elbows on the mat). Lift your hips and bend your knees to come into the pose.
- Wide-legged headstand: Start in a straddle position with your legs wide apart. Place your forearms on the mat, then lift your hips and walk your feet in towards your head to come into the pose.
- Bound headstand: Interlace your fingers behind your back and press your hands into the mat to come into the pose. This variation can help to open the shoulders and chest.
- One-legged headstand: Lift one leg off the mat and extend it towards the ceiling. This variation can challenge your balance and core stability.
Remember to always practice with caution and only attempt variations that are appropriate for your skill level and physical abilities. It’s also important to practice under the guidance of a qualified yoga teacher who can provide guidance and support.
Precautions for Sirshasana
Sirshasana (headstand) is an advanced yoga pose that requires strength, balance, and proper alignment. Here are some precautions to keep in mind before practicing this pose:
- Warm-up: It’s important to warm up before attempting Sirshasana. Practice some gentle stretches and movements to prepare your body for the pose.
- Qualified teacher: Learn Sirshasana from a qualified yoga teacher who can guide you through the correct alignment and modifications. They can also provide support and ensure your safety.
- Clear space: Ensure that you have enough space around you and that there are no objects nearby that you could accidentally knock over.
- Gradual progression: Don’t rush into the pose. Work on building strength and stability first, and then gradually work your way up to the full pose.
- Proper alignment: Correct alignment is essential to avoid injury in Sirshasana. Keep your neck long, shoulders away from the ears, and engage your core to protect your lower back.
- Use props: Using props such as blankets or blocks can help you find the correct alignment and provide support. Place a folded blanket under your head or use blocks under your shoulders.
- Breath awareness: Stay aware of your breath and don’t hold your breath. Breathe slowly and steadily to help you stay calm and focused.
- Avoid overexertion: Don’t push yourself too hard or hold the pose for too long. Listen to your body and come out of the pose if you feel any discomfort or strain.
30 Health Benefits of Sirshasana
Sirshasana, also known as headstand, is a yoga posture that involves standing on one’s head with the help of the forearms and hands. It is considered one of the most advanced yoga postures and has numerous health benefits, including:
- Improves blood circulation: Headstand increases blood flow to the brain, which helps improve memory, concentration, and overall brain function.
- Relieves stress and anxiety: The inverted position of Sirshasana helps calm the nervous system and reduces stress and anxiety.
- Strengthens the upper body: Headstand strengthens the shoulders, arms, and upper back, making them more resilient to injury and improving overall posture.
- Boosts immunity: The increased blood flow and oxygenation that comes with practicing Sirshasana can help boost the immune system and improve overall health.
- Stimulates the lymphatic system: The inversion of Sirshasana stimulates the lymphatic system, helping to remove toxins and waste products from the body.
- Balances hormones: Headstand can help balance hormones in the body by stimulating the pituitary and pineal glands.
- Improves digestion: The increased blood flow to the digestive organs can help improve digestion and alleviate constipation.
- Increases energy: Practicing Sirshasana can help increase energy levels and reduce feelings of fatigue and lethargy.
- Improves balance: Practicing headstand can improve your sense of balance and coordination, as it requires you to maintain stability while inverted.
- Enhances respiratory function: The inverted position of Sirshasana can help expand the lungs and improve respiratory function, making it beneficial for those with respiratory issues.
- Reduces headaches: Headstand can help reduce tension headaches and migraines by increasing blood flow and oxygenation to the brain.
- Improves skin health: The increased blood flow and oxygenation to the face and scalp can improve skin health and reduce the appearance of wrinkles and fine lines.
- Increases mental clarity: Practicing Sirshasana can help improve mental clarity and focus, making it a beneficial posture for those who need to concentrate for long periods.
- Boosts confidence: Mastering headstand can be a significant confidence booster, as it requires strength, balance, and focus.
- Enhances overall fitness: Incorporating Sirshasana into your yoga practice can enhance your overall fitness and well-being by improving strength, flexibility, and balance.
- Improves sleep quality: Practicing headstand can help improve the quality of your sleep by reducing stress and anxiety and promoting relaxation.
- Reduces back pain: Headstand can help alleviate back pain by strengthening the core and improving posture, which can reduce the strain on the back muscles.
- Enhances cardiovascular health: The increased blood flow and oxygenation to the heart and blood vessels can improve cardiovascular health and reduce the risk of heart disease.
- Boosts the immune system: Sirshasana can help boost the immune system by stimulating the lymphatic system and increasing blood flow to the organs that produce immune cells.
- Improves mood: Practicing headstand can help improve your mood and reduce symptoms of depression and anxiety by releasing feel-good hormones such as serotonin and dopamine.
- Enhances spiritual awareness: Sirshasana can help enhance spiritual awareness by promoting a sense of inner peace and tranquility.
- Improves posture: Headstand can improve posture by strengthening the muscles of the upper back, shoulders, and neck, which can help prevent slouching and other posture-related issues.
- Increases bone density: Headstand can help increase bone density by putting pressure on the bones of the arms, shoulders, and spine, which can help prevent osteoporosis.
- Improves concentration: Practicing Sirshasana can help improve concentration and focus by increasing blood flow and oxygenation to the brain.
- Enhances self-awareness: Headstand can help enhance self-awareness by promoting mindfulness and helping you connect with your body and breath.
- Improves circulation to the face: The inverted position of Sirshasana can improve circulation to the face, reducing puffiness and promoting a healthy, glowing complexion.
- Enhances creativity: Practicing headstand can help enhance creativity and inspiration by increasing blood flow and oxygenation to the brain.
- Increases flexibility: Sirshasana can help increase flexibility in the shoulders, arms, and spine, making it a beneficial posture for those who sit for extended periods.
- Reduces the risk of varicose veins: The inverted position of Sirshasana can help reduce the risk of varicose veins by improving circulation in the legs.
- Enhances overall well-being: Practicing Sirshasana can enhance overall well-being by promoting physical, mental, and spiritual health.
FAQ on Sirshasana
Q: What is Sirshasana?
A: Sirshasana, also known as headstand, is an advanced yoga pose where the body is inverted, and the weight is supported by the forearms and the head.
Q: What are the benefits of Sirshasana?
A: Sirshasana has several benefits, including improved circulation, increased focus and concentration, reduced stress and anxiety, strengthened upper body, core and leg muscles, and improved balance.
Q: Can anyone do Sirshasana?
A: No, Sirshasana is an advanced yoga pose and requires a certain level of strength, flexibility, and balance. It is not recommended for beginners or individuals with certain medical conditions, such as high blood pressure, heart problems, neck or back injuries, and glaucoma.
Q: How can I prepare for Sirshasana?
A: To prepare for Sirshasana, you can start with other inversion poses, such as Dolphin Pose or supported Headstand, and practice strengthening exercises for the upper body, core, and legs.
Q: How do I do Sirshasana?
A: To do Sirshasana, begin in a kneeling position with the forearms on the ground, interlace the fingers and place the top of the head on the ground. Lift the hips up and walk the feet in towards the body until the hips are over the shoulders. Slowly lift the legs up, keeping them straight, and engage the core muscles to hold the pose. Hold for a few breaths, and then slowly lower the legs down.
Q: How long should I hold Sirshasana?
A: As a beginner, start with holding Sirshasana for 10-20 seconds and gradually increase the duration as you become more comfortable and confident in the pose. Advanced practitioners can hold the pose for several minutes.
Q: What are some common mistakes to avoid in Sirshasana?
A: Some common mistakes to avoid in Sirshasana include using the neck to support the body weight, collapsing the shoulders, arching the back, and overexerting the arms and shoulders. It is important to maintain proper alignment and engage the core and leg muscles to support the pose.
Q: Should I do Sirshasana every day?
A: It is not recommended to do Sirshasana every day, especially for beginners. It is important to listen to your body and avoid overexertion, as well as to seek guidance from a qualified yoga teacher.
Q: What are some variations of Sirshasana?
A: There are several variations of Sirshasana, including:
- Tripod headstand: In this variation, the headstand is supported by one hand and both forearms, rather than just the forearms.
- Half headstand: This is a modification of the full headstand where only the crown of the head is on the ground, rather than the entire head and forearms.
- Bound headstand: In this variation, the hands are clasped behind the back and used to support the body in the headstand.
- Scorpion headstand: In this advanced variation, the legs are lifted up and over the head, resembling a scorpion’s tail.
Q: What are the contraindications of Sirshasana?
A: Sirshasana should be avoided or practiced with caution in individuals with high blood pressure, heart problems, neck or back injuries, glaucoma, vertigo, or any medical condition that affects the ability to balance or hold the pose safely.
Q: How can I work up to doing Sirshasana?
A: To work up to doing Sirshasana, you can start with other inversion poses such as Downward-Facing Dog or Shoulder Stand. Strengthening exercises for the arms, shoulders, and core muscles, such as planks and chaturanga push-ups, can also help build the necessary strength for Sirshasana.
Q: What are the benefits of Sirshasana for the mind?
A: Sirshasana is said to have several mental benefits, including increased focus and concentration, reduced stress and anxiety, and improved clarity of thought.
Q: How can I ensure proper alignment in Sirshasana?
A: To ensure proper alignment in Sirshasana, make sure the elbows are shoulder-width apart, the hands are clasped together and resting on the ground, and the crown of the head is on the ground with the back of the head cradled in the hands. The shoulders should be away from the ears, and the neck should be relaxed. The core and leg muscles should be engaged to support the pose.
Q: Can Sirshasana be practiced during pregnancy?
A: It is not recommended to practice Sirshasana during pregnancy, as it may put pressure on the abdomen and affect blood flow to the fetus. It is important to consult with a qualified prenatal yoga teacher for appropriate modifications and poses during pregnancy.
Q: What are some common myths about Sirshasana?
A: Some common myths about Sirshasana include:
- Sirshasana can cure all ailments: While Sirshasana has several physical and mental benefits, it cannot cure all ailments.
- You should stay in Sirshasana for a long time to get the full benefits: Holding Sirshasana for too long can lead to strain or injury. It is important to practice within your limits and gradually increase the duration over time.
- Sirshasana is only for the advanced practitioner: While Sirshasana is an advanced pose, it can be modified and practiced by beginners with proper guidance and preparation.
- Sirshasana is only for the physical body: Sirshasana also has several mental benefits, including improved focus, clarity, and reduced stress.
Q: What are some other inversion poses that can be practiced in conjunction with Sirshasana?
A: Some other inversion poses that can be practiced in conjunction with Sirshasana include Shoulder Stand, Handstand, Forearm Stand, and Pincha Mayurasana (Peacock Feather Pose). It is important to practice these poses under the guidance of a qualified yoga teacher and to ensure proper alignment and safe practice.
Q: Can Sirshasana help improve digestion?
A: Yes, Sirshasana can help improve digestion by increasing blood flow to the digestive organs and stimulating the digestive system. It can also help relieve constipation and improve metabolism.
Q: Can Sirshasana be practiced by people with neck pain?
A: Sirshasana should be avoided by individuals with neck pain or injury. It puts a lot of pressure on the neck and can aggravate the condition. It is important to consult with a doctor or a qualified yoga teacher before attempting the pose if you have a history of neck pain or injury.
Q: Can Sirshasana be practiced by people with low blood pressure?
A: Sirshasana should be practiced with caution by individuals with low blood pressure. The pose can cause a sudden drop in blood pressure and lead to dizziness or fainting. It is important to come out of the pose slowly and gradually and to avoid practicing for too long.
Q: How can I come out of Sirshasana safely?
A: To come out of Sirshasana safely, lower the legs down slowly and place the feet on the ground. Rest in Child’s Pose or Corpse Pose for a few breaths to allow the body to adjust to the upright position. Avoid jumping out of the pose or coming out too quickly, as this can cause strain or injury.
Q: Can Sirshasana be practiced by people with menstruation?
A: Sirshasana should be avoided by individuals with menstruation. The pose can disrupt the natural flow of blood and lead to discomfort or pain. It is important to listen to your body and avoid practicing poses that don’t feel right during menstruation.
Q: What are the benefits of Sirshasana for the body?
A: Sirshasana has several physical benefits, including:
- Increased blood flow to the brain and head, which can improve memory and concentration.
- Improved balance and stability.
- Strengthening of the arms, shoulders, and core muscles.
- Improved digestion and metabolism.
- Relief from stress, anxiety, and depression.
- Improved respiratory function.
- Stimulation of the endocrine system, which can improve hormonal balance.
Q: How long should Sirshasana be held for maximum benefits?
A: Sirshasana can be held for anywhere from a few seconds to several minutes, depending on your level of experience and comfort. It is important to practice within your limits and gradually increase the duration over time. Avoid holding the pose for too long or overexerting yourself, as this can lead to strain or injury.
Q: What are the counterposes for Sirshasana?
A: Some counterposes for Sirshasana include child’s pose, downward facing dog, and seated forward bend. These poses help to release tension in the neck and upper body, as well as stretch and strengthen the back and lower body.
Q: What are the mental benefits of Sirshasana?
A: Sirshasana has several mental benefits, including:
- Improved focus and concentration.
- Reduced stress and anxiety.
- Increased sense of calm and relaxation.
- Improved self-confidence and self-esteem.
- Increased mental clarity and awareness.
- Improved mood and emotional stability.
- Improved sleep quality.
Q: Can Sirshasana be practiced during pregnancy?
A: Sirshasana should be avoided during pregnancy, especially after the first trimester. The pose can put pressure on the abdominal area and disrupt the natural flow of blood to the uterus. It is important to consult with a doctor or a qualified yoga teacher before attempting any inversion pose during pregnancy.
Q: Can Sirshasana be practiced by people with back pain?
A: Sirshasana should be avoided by individuals with back pain or injury. The pose can put a lot of pressure on the spine and aggravate the condition. It is important to consult with a doctor or a qualified yoga teacher before attempting the pose if you have a history of back pain or injury.
Q: Can Sirshasana help with headaches?
A: Sirshasana can help to relieve headaches by improving blood flow to the brain and reducing tension in the neck and upper body. However, it should be avoided during a headache or migraine and should only be practiced under the guidance of a qualified yoga instructor.
Q: How can Sirshasana be incorporated into a yoga practice?
A: Sirshasana can be incorporated into a yoga practice as a standalone pose or as part of a sequence. It is typically practiced towards the beginning of a practice, after warming up the body and before more challenging poses. It can be followed by counterposes such as child’s pose or seated forward bend.
