Headstand Or Sirsasana: Right Method, Benefits, & Precautions

Headstand yoga pose where you have to perform an inversion of your body and this is often referred to as ‘the king of asanas’. In Sanskrit, ‘asana’ means posture, and a headstand is referred to as ‘sirsasana’ in Sanskrit. People, in general, practice this asana (which we will refer to as a headstand in our article) to build muscle mass in the upper part of the body and to strengthen the core. 

Doing a headstand is not easy as it requires a lot of focus and practice. But it is an ideal yoga asana if you wish to increase your ability to concentrate and to strengthen your body. It is not impossible to master a headstand in a couple of weeks! All you need is to follow some instructions and you can perform a headstand efficiently if you practice well and go in the right direction.

Now, are you interested in nailing the perfect headstand with lots of practice and a focused regimen in only 10 days? Then you have nothing to worry about—we have compiled the best list of instructions you will find on the internet about how to nail a headstand yoga pose. 

Before starting the article, we will mention some symptoms below, and if you think you have any of them, we would highly recommend you avoid doing a headstand. 

Please don’t try doing a headstand if you have these symptoms 

People often wonder, “Are headstands dangerous?” The answer to that is a big no. But, if you have some pre-existing conditions, then performing a headstand might aggravate the symptoms. 

Here is a list of all the symptoms for which you should not do a headstand—

Headstand yoga pose
  1. Neck, shoulder, and back pain. 
  2. If you are pregnant. 
  3. Having high or low blood pressure.
  4. If you have a heart condition 
  5. Also, many doctors often advise people to avoid headstands if they are menstruating as the inversion of the body reduces the downflow of blood in the body, and thus, it can affect the natural flow in the body.

Steps to nail a perfect headstand yoga pose

How to perform a headstand?  
  1. Take a fluffy yoga mat and put it alongside the wall. If you have a thin yoga mat, no worries, just fold it to make a double layer so that you get better cushioning. This is important so that you don’t hurt your head due to the hard floor of the gym or your room.
  2. Face a wall and make a triangular base from your lower arms. 
  3. Place your head on the triangular base then cup your hands around your head. 
  4. Then try to lift your hips and straight up your legs, your hips should be above your shoulders. 
  5. Then try to bring your knees toward your chest. 
  6. Hold that position for 5 breaths. 
  7. Then slowly bend your knees toward your hips and your chest. 
  8. Hold that position for some time and then lower your feet toward the floor. Then rest in a fetal position for some time. 
  9. Relax your neck, back and shoulder, take a rest for some time, and then, again, get back to the position you were in before. 

 If you are doing this exercise for the first time, take support from the wall or do it with the help of some professional to avoid hurting your head or your arms. 

Benefits of doing a headstand

As mentioned above headstand is a type of inversion exercise, there are some fantastic benefits you can gain by practicing headstand regularly. 

The benefits are – 

  1. It can improve your body posture and balance. 
  2. It can help you to get strength in your shoulder, upper back, and core.
  3. Headstands can improve your focus and calm your thoughts. It is one of the common benefits of yoga

Is performing a headstand going to be dangerous for you?

There are many benefits to doing a headstand but yes, there are risks that come along with this. If you take care to avoid these risks, then you’ll have no problem with this yoga pose. It can severely hurt your spinal cord or give you high or extremely low blood pressure

So, we won’t say it is dangerous but you have to do it sincerely and carefully. To help you in a better way, we have included some steps to avoid injuries while performing a headstand in the next section.

Safety tips to avoid injury

  1. Do it under the supervision of a professional yoga teacher if it’s your first time attempting a headstand. Your teacher is more experienced and they will suggest to you what improvisations you can do to your headstand yoga pose, according to your body condition. 
  2. If you are a complete beginner, we would highly recommend you take support from the wall in your room or the gym. By support, we meant that you will want to rely completely on the wall when you’re a beginner. But, if you are confident, you can try the yoga pose without taking any help at all. 
  3. Now we will give you a tip that will be helpful for those of you who do not have a spotter or who do not want to take support from the wall. You can place cushions around you so that if by any chance, you fall, then the cushions will prevent you from injury. 


Headstand is a beneficial yoga pose for you as it helps you improve muscle mass, be more focused, and many other advantages. But you have to do it sincerely and with proper guidance. If you don’t, then you might hurt yourself. 

In our article, we have mentioned some safety tips and guides which help you to do a headstand, but remember you will not nail it instantly. You’ll need practice as it is a long race, so you have to be patient. If you liked our list, do share it with your friends and family. Thanks for reading this and have a great day!

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