Headstand (Sirsasana)
Sirsasana comes from the Sanskrit word “Sirsa” meaning head. In this inverted pose, the body is balanced on the head and forearms, reversing the flow of gravity. It is often called the King of Asanas for its profound physical, mental, and spiritual benefits.
Steps to Perform
Step 1
Begin in a kneeling position and interlock your fingers, placing your forearms on the mat to form a stable triangle.
Step 2
Place the crown of your head gently on the mat, with your hands supporting the back of your head.
Step 3
Lift your knees off the floor and straighten your legs, walking your feet toward your head until your hips are above your shoulders.
Step 4
Gently raise one leg, then the other, keeping your balance centered.
Step 5
Once stable, extend both legs upward in a straight line, engaging your core and breathing steadily.
Step 6
Hold the pose for 10–60 seconds, depending on your comfort.
Step 7
To release, slowly lower your legs and rest in Child’s Pose (Balasana) for a few breaths.
Benefits
- Increases blood flow to the brain, improving concentration and memory.
- Calms the nervous system and relieves stress and anxiety.
- Strengthens shoulders, arms, and core muscles.
- Enhances balance, focus, and self-awareness.
- Stimulates the endocrine glands for hormonal balance.
Precautions
- Avoid if you have neck or spine issues, high blood pressure, or heart conditions.
- Not recommended during menstruation or pregnancy.
- Always learn under a qualified teacher or use wall support as a beginner.