Headstand

Headstand , or Sirsasana, is one of the most iconic yoga poses, known to improve balance, strength and mental focus. This inversion position is excellent for strengthening the shoulders, arms and core muscles, and is also said to improve circulation and increase energy levels. Headstand is an advanced position that requires patience and proper technique to master.

Correct Execution and Technique

How to perform Headstand :

1. Preparation: Start in a kneeling position. Place your forearms on the mat and intertwine your fingers to form a triangle shape. Place the top of your head gently on the floor, with the back supported by your hands.
2. Lift up: Lift your knees off the mat and bring your feet closer to your head. Keep your core active and slowly lift your feet off the ground, bringing your knees towards your chest.
3. Stretch your legs: Once you find your balance, stretch your legs towards the ceiling, keeping your weight evenly distributed between your head and forearms.
4. Hold the position: Hold the position for 5-10 deep breaths, and when you're done, slowly lower your legs back down to the ground.

Common Errors

• Overloading the neck: Avoid putting all the weight on the head. The majority of the weight must be carried by the forearms to avoid neck injuries.
• Arched back: Make sure the body is straight and strong, especially the core, to avoid an unnecessary arch in the back which can make the position unstable.
• Kick up: Do not kick up in the position. Lift your legs slowly and in a controlled manner using your core muscles.

Modifications and Variants

If you're a beginner, try these modifications:

• Practice against a wall: Practice against a wall to support balance while building strength and confidence.
• Knees to chest: Keep your knees bent close to your chest as a lighter variation before fully extending your legs.
• Advanced: For the more experienced, try variations such as lifting one leg at a time, or add lotus position for extra challenge.

Repetitions and Sets

Hold the Headstand for 5-10 deep breaths. Do this 1-2 times during the practice, depending on how comfortable you are with standing on your head. It is important to build up strength gradually to avoid injury.

Breathing techniques

Inhale to create stability and lengthen the spine. Exhale as you balance and lower your shoulders. Conscious breathing helps you stay focused and calm while in the pose.

Visual Instructions and Angles

A comprehensive video demonstrating Headstand , with instructions for both beginners and experienced yoga practitioners.

Watch this video for a detailed tutorial on how to safely enter and exit Headstand , focusing on technique and body adjustments.