Sirsasana Yoga: Headstand Pose Benefits, Steps, Side Effects, and Uses

I was surprised to learn that doing yoga poses where you’re upside down can help with problems like being easily distracted, losing hair, having a stuffy nose, and issues with glands that produce hormones. One of these upside-down poses is called sirsasana. It’s also known as the “King of Inversions” because it takes a lot of skill and strength to do. I was amazed to see people who are new to yoga trying this challenging pose. I learned a lot about it from yoga experts and I’m excited to share what I learned with you all!

What is Sirsasana Yoga?

The term ‘Sirsasana’ is derived from two Sanskrit words – ‘Sirsha,’ meaning ‘head,’ and ‘asana, 01 ‘ which translates to ‘posture.’ Thus, Sirsasana is a posture performed on the head.

It’s pronounced as: Shir-sa-asa-na.

Heralded as the king of all asanas, Sirsasana, or the Headstand Pose, is a balancing act on the crown of the head. Being an advanced-level yoga pose, it should only be attempted under the supervision of a trained yoga instructor.

The pose’s widespread popularity is largely due to the plethora of health benefits it offers. It promotes faster blood circulation, ensuring that an ample and well-oxygenated blood supply reaches the brain.

Why Sirsasana Stands Out Among Other Yoga Poses

Sirsasana, often referred to as the king of yoga poses, holds a distinct place in the realm of yoga for several reasons.

Firstly, Sirsasana, or the Headstand Pose, requires a high level of physical strength, flexibility, and balance, making it a more challenging pose than many others. It engages your core muscles, arms, and shoulders to maintain stability, while also demanding mental focus to hold the pose correctly.

Secondly, it’s an inversion pose. This means that your heart is positioned higher than your head, reversing the effects of gravity. This has several potential health benefits, including improved circulation, relief from certain forms of congestion, and enhanced brain function due to increased blood flow.

Thirdly, sirsasana is reputed to stimulate the endocrine glands, especially the pituitary and pineal glands, which control crucial hormones in the body. This could potentially have far-reaching effects on overall health and well-being.

Lastly, sirsasana can be a transformative pose for many, fostering a sense of accomplishment, promoting tranquility, and offering a unique perspective by literally turning your world upside-down.

So, while other yoga poses offer their own set of benefits, the sirsasana stands out due to its complexity, range of health benefits, and unique experience it offers to practitioners.

Beginner’s Tips for Sirsasana

Beginner’s Tips for SirsasanaDescription
Supervised PracticeIt’s crucial to practice this challenging inversion under the careful supervision of a teacher who is familiar with your yoga practice.
Use SupportPractice against a wall or in a doorway initially. Gradually try to remove one foot and then the other from the wall as you gain more strength and balance.
Relationship with GravityRemember that this pose is similar to others, but with a more challenging relationship to gravity. Engage your core, legs, and arms as you would in Tadasana or Forearm Plank.
CounterweightingAs per yoga teacher Alexandria Crow, your pelvis may shift past your shoulders to create a counterweight for your legs in this pose. Ensure the weight on your head does not intensify; if it does, return to having just one leg up or to Forearm Plank.
Start SmallTry to stay in the pose for 10 seconds initially, then gradually add 5 to 10 seconds at a time. It’s better to maintain a solid 20-second pose than a shaky three-minute pose.
Graceful ExitUse your abs to lower your legs in a smooth motion. Come down while exhaling, without losing the lift of your shoulder blades.

Teaching Salamba Sirsasana

These cues can help your students find steadiness and safe alignment.

  • Push both your inner and outer forearms firmly against the mat, while simultaneously striving to lift off from the mat. This mix of expanding and contracting actions can assist you in maintaining stability in the pose.
  • Begin by honestly evaluating your physical, mental, and emotional wellbeing. If you’re feeling stressed, haven’t been sleeping well, are feeling worn out, or other aspects of your health are off-kilter, it’s best to avoid this pose.

Getting into the Sirsasana Pose: Step-by-step Guide

While Sirsasana offers plenty of benefits, it’s also a challenging pose that requires proper form and alignment. Ready to give it a whirl? Remember, Rome wasn’t built in a day, and neither is the perfect headstand! Here’s how to ease into it.

Steps to Perform Sirsasana

  1. Prep your space: Make sure you have a quiet, calm space where you can focus. Use a yoga mat or a folded blanket to cushion your head and forearms.

⚠️ Safety First: Ensure you’re not near any hard or sharp objects that might cause injuries if you fall.

  1. Set your foundation: Begin on your hands and knees. Lower your forearms to the floor, interlace your fingers, and place your head on the mat with the back of your head against your hands.
  2. Lift and extend: Tuck your toes under and lift your hips up, extending your legs to come into an inverted “V” shape. Walk your feet closer to your elbows, keeping your hips high.
  3. Raise your legs: Bend one knee, followed by the other, drawing them towards your chest. Then slowly extend both legs upwards, balancing your lower body over your shoulders and head.

Note: Beginners might find it useful to practice against a wall for support.

  1. Hold and release: Hold the pose for as long as comfortable, focusing on your breath. To release, slowly lower your legs and return to your hands and knees.
Steps 1 to Perform Sirsasana
Steps 2 to Perform Sirsasana

Sirsasana Yoga Health Benefits

When you incorporate Sirsasana into your routine, you’re signing up for a wealth of benefits. Wondering what they are? Let’s unravel them:

Here’s a simple table outlining the benefits of Sirsasana or the Headstand Pose.

Improved CirculationBeing an inverted pose, sirsasana encourages blood flow to the brain, potentially increasing mental function and improving skin complexion.
Stimulates Endocrine GlandsThe pose stimulates the pituitary and pineal glands, helping regulate hormonal processes within the body.
Strengthens Core and Upper BodyHolding this pose requires strength in the core, arms, and shoulders, contributing to toning and strengthening these areas.
Relieves Stress and Mild DepressionThe increased blood flow to the brain can have a calming and soothing effect, helping alleviate stress and symptoms of mild depression.
Improves DigestionThe inverted position may stimulate the digestive process, helping to relieve problems like constipation and improve digestion overall.
Increases FocusThe concentration required to hold the pose can enhance mental clarity and increase your ability to focus in other areas of life.
Boosts Hair HealthThe increased blood flow to the scalp can strengthen hair follicles, potentially reducing hair loss and promoting healthier hair.
Relieves Symptoms of SinusitisThe pose can help clear out sinuses, reducing symptoms of sinusitis and other forms of congestion.

Emotional and Mental Benefits of Sirsasana

Here is a table highlighting the emotional and mental benefits of practicing the Sirsasana or Headstand Pose in yoga.

Emotional and Mental BenefitsDescription
Stress ReliefThe inversion of sirsasana increases blood flow to the brain, creating a calming effect and aiding in stress relief.
Improves MoodThe release of endorphins during the pose can lead to mood enhancement, helping to alleviate symptoms of mild depression.
Increases Focus and ConcentrationBy requiring balance and precision, sirsasana demands mental focus, which can enhance cognitive function and concentration.
Boosts ConfidenceMastering this challenging pose can foster a sense of accomplishment and self-esteem, boosting overall confidence.
Encourages MindfulnessThe concentration and physical awareness required in sirsasana can enhance mindfulness and present-moment awareness.
Alleviates AnxietyBy calming the mind and improving mood, sirsasana may help in reducing anxiety levels.
Improves Sleep QualityBy reducing stress and promoting a sense of calm, practicing sirsasana may contribute to better sleep quality.

Sirsasana Side Effects: Precautions and Contraindications

Though Sirsasana is rich in benefits, it’s not for everyone. Some health conditions may make this pose unsafe. Are there any pitfalls to watch out for? You bet!

Who Should Avoid Sirsasana?

  • People with neck or spine issues: If you have a neck injury, cervical spine issues, or conditions like arthritis, this pose might put too much pressure on your neck and spine.
  • Those with high blood pressure or heart conditions: The inversion can cause an unsafe spike in blood pressure.
  • Individuals with glaucoma or retinal problems: The increased pressure in the blood vessels of the eyes may worsen these conditions.
  • Pregnant women: Due to balance shifts in pregnancy, it might be risky to practice Sirsasana.

Remember, if in doubt, it’s best to consult with a health professional or a qualified yoga instructor.

Uses of Sirsasana in Daily Life

So, how can Sirsasana make a difference in your day-to-day life? Here’s the scoop:

1. A Wake-up Call for Your Mind and Body

Start your day with a headstand, and you’ll give your brain a fresh supply of oxygenated blood, helping you kick-start your day with sharp focus and a clear mind.

2. Mid-Day Re-energizer

Forget the coffee break! A midday headstand can revitalize your energy levels and shake off the afternoon slump.

3. Eases Tension After a Long Day

Had a stressful day? Sirsasana’s calming effect can help you unwind and relieve stress, promoting relaxation and better sleep.


Q1: How long should I hold the Sirsasana pose?

A: Start small. Beginners might only manage a few seconds. As you build strength and balance, aim for 1-2 minutes.

Q2: Is it safe to practice Sirsasana every day?

A: Yes, if you’re comfortable with the pose, you can practice it daily. However, always listen to your body and rest if needed.

Q3: I can’t get my feet off the ground. Is this normal?

A: Absolutely! It takes time, practice, and strong core muscles to lift and balance your body. Be patient with yourself.

Q4: Can children and elderly people do the Sirsasana pose?

A: While children can generally perform Sirsasana, it’s crucial to ensure they’re supervised by a qualified instructor to avoid injury. For the elderly, it’s best to seek medical advice before trying this pose.

Q5: Is Sirsasana safe during menstruation?

A: Some yoga practitioners advise against inversions during menstruation, as they can reverse the natural flow. It’s best to consult with your yoga instructor or health professional for personalized advice.

Q6: How can I prevent falling while performing Sirsasana?

A: Practicing against a wall can help you maintain balance. Over time, as your strength and balance improve, you’ll be able to perform the pose without support.

What is the difference between Sirsasana and Sarvangasana?

Sirsasana and Sarvangasana are two different but complementary yoga poses. Both are inversions, which means they involve raising the legs above the head, but they are performed in different ways and provide different benefits.

Here’s a table highlighting the differences between Sirsasana and Sarvangasana:


Sirsasana is a powerful pose in the transformative world of yoga. It’s a fantastic supplement to any exercise routine because it provides a variety of physical and mental benefits. However, it, like any other practise, demands patience, perseverance, and mindfulness. Always follow the precautions, pay attention to your body, and enjoy the path of achieving Sirsasana.