Shirshasana: Headstand Built on Preparation

Yoga poses 4 illustrations Updated 2 Nov 2026

Shirshasana, the headstand, is an inversion in which the body balances upside down, supported by the forearms and the crown of the head. Shirsha means head. Traditional hatha yoga calls it the king of asanas, and it is often paired with shoulder stand. Rushed attempts commonly hurt the neck, since the small cervical bones were never meant to carry a whole body.

Covered here: the forearm base, the groundwork drills, wall practice, a controlled descent, the real effects of shirshasana yoga, and the many conditions that rule it out. Sirsasana yoga pose is simply another spelling. Searches for headstand yoga, sirsasana yoga and head stand in yoga all lead here.

Sanskrit: Shirshasana or sirsasana (shirsha: head)
English: Headstand, supported headstand
Level: Advanced
Hold: 10 seconds, built up slowly
Prepare with: Dolphin, forearm plank, shoulder work
Avoid if: Neck problems, high BP, glaucoma

Before you try shirshasana

Spend several weeks on preparation first. You should be able to hold forearm plank for a minute and dolphin pose for ten breaths with the shoulders lifted. A teacher in person is strongly recommended for the first attempts. Never jump or kick up; that is where most injuries happen.

Shirshasana (headstand) in pictures

Headstand setup with forearms on the mat, fingers interlaced and the crown resting lightly inside the hands — Level
Intermediate
Hold
Setup
Works on
Base and alignment
Forearms make a triangle with the hands interlaced; the crown rests lightly in front of the palms.
**Teacher's cue:** Keep the elbows no wider than the shoulders.

Full supported headstand with legs vertical and weight carried mainly by the forearms — Level
Advanced
Hold
Up to 2 minutes
Works on
Balance, shoulders
Once fully up, the forearms bear the load and the neck barely works.
**Teacher's cue:** Press the forearms down and lift the shoulders away from the ears.

Dolphin pose on the forearms with hips lifted as preparation for headstand — Level
Intermediate
Hold
5 to 10 breaths
Works on
Shoulder strength
Dolphin pose builds the shoulder strength that keeps weight off the neck later.
**Teacher's cue:** Step the toes closer just until the spine starts to round.

Practising headstand with the heels resting against a wall for support — Level
Intermediate
Hold
10 to 30 seconds
Works on
Supported practice
A wall behind the back catches you while you learn, but still lift through the shoulders.
**Teacher's cue:** Set the hands a forearm's length from the wall.

How to do shirshasana

Kneel and place the forearms on a folded mat, elbows shoulder width apart.
Interlace the fingers to make a cup with the palms.
Set the top of the skull on the mat with the back of the head cradled by the hands.
Lift the knees and walk the feet toward the face until the hips are above the shoulders.
Press the forearms firmly down and lift the shoulders.
Draw one knee, then the other, toward the chest, and slowly straighten the legs upward.
Hold ten seconds at first, breathing steadily.
Lower one leg, then the other, slowly, and fold into child pose.

Keeping weight off the neck

Most of the load should travel through the forearms. If you feel pressure building in the neck, come down. A useful test: you should be able to lift the head a few millimetres off the floor while upside down. Some teachers prefer a forearm stand without the head touching at all, or a headstand bench that supports the shoulders, as safer options.

What headstand does

Builds shoulder, arm and core strength.
Trains balance and body awareness.
Many practitioners find it focusing and invigorating.

Claims that headstand significantly increases blood flow to the brain, improves hair growth or regulates hormones are not supported by good evidence. The body tightly regulates blood flow to the brain regardless of position.

Who should avoid shirshasana

Headstand is off limits with an injured or arthritic neck, hypertension, cardiac disease, a past stroke, eye pressure or retina trouble, inner ear issues, osteoporosis, recent head injury, and in pregnancy. Also skip it if you have a headache, feel unwell, or are significantly overweight without first building strength. Legs up the wall gives a restful inversion to nearly everyone.

After headstand

Rest in child pose for at least as many breaths as you held the headstand, so the blood pressure can settle before you stand. Follow with gentle neck movements and, later in the session, shoulder stand only if your teacher includes it.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.