How to do Headstand (Sirsasana)

Set the Base

Kneel and place your forearms on the mat, elbows shoulder-width apart. Interlace your fingers to make a firm cup with the hands.

Place the Head

Place the crown of your head on the floor, with the back of the head snug against your clasped hands. Press the forearms down and lift the shoulders away from the floor.

Walk In

Straighten your legs and walk your feet towards your face until your hips are stacked over your shoulders. Keep pressing through the forearms so the neck is not loaded.

Lift the Legs

Exhale and draw one knee, then the other, towards the chest, or with enough strength lift both straight legs together slowly. Do not kick or jump up.

Rise to Vertical

Inhale and slowly straighten your legs upwards until the body is one vertical line, feet together. Hold for 10–25 breaths, then lower with control and rest in Child's Pose.

✅ Benefits

Strengthens the shoulders, arms and upper back
Builds core strength and balance
Develops concentration and body awareness
Reverses the usual effect of gravity on the body

🌿 Wellness Support

Many people find it calming and focusing
May help build confidence when practised safely and progressively

⚠️ Precautions

Stop at once if you feel pain or pressure in the neck, head or eyes
Practise near a wall or with a teacher first, and build up from Headstand Prep
Keep most of your weight in the forearms, not the head
Use a folded mat under the forearms, and come down slowly and rest in Child's Pose

🩺 Check With a Healthcare Professional First If You Have

A neck or spine injury
High blood pressure or a heart condition
Glaucoma, a detached retina or other eye conditions
Pregnancy — do not start inversions; if experienced, check with your doctor or midwife

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