Shirshasana – The Headstand Pose

What is Shirshasana?

Shirsh = head and asana = posture

Pronounced as: Shir-sh-asa-na

Shirshasana is an asana that is done on the head.

In this pose, the body is completely inverted; and held upright supported by the forearms and the crown of the head. The yoga headstand is nicknamed the “king” of all the asanas. This pose will make you marvel at a person’s flexibility and balance.

Though headstands are one of the most difficult yoga asanas to master, making them a part of your fitness regime can be good for you.

headstand yoga

Instructions for Shirshasana

Great that you have made up your mind to learn this amazing yoga pose of Shirshasana. For this, find a place with a wall. You also need a yoga mat and a blanket.

Here’s how you can do Shirshasana:

  1. To begin with, sit in Vajrasana by putting a blanket or a thick towel on your Yoga mat or on the ground. (When you have to place your head, you can use this soft pad)
  2. Now, lean forward and let the elbows of both hands stay on the ground.
  3. Connect the fingers of both hands strictly together. You have to keep your head in between your hands to support it.
  4. Now keep the head slowly between the two palms. Keep breathing normally.
  5. Come on top of your toes, your body will be in a triangle posture.
  6. Gradually bring the crosses towards your eyes in such a way that your back is straightened.
  7. Slowly put the body weight on the forearm and lift the body above.
  8. Just lift the legs first, “half”, so that your knees are touching the chest and folded legs. Try to practice this posture for a few minutes before moving on to the next step.
  9. Now, that you are okay doing the previous step, try to lift both the legs upright. Try taking the load on the head at least.
  10. Initially, breathe five times in total and leave it out so that you can stay in the pose for up to 30 seconds.
  11. With time and practice, you can increase the duration. Try not to exceed 5 minutes!

You can also find the detailed instructions for doing Shirshasana in following video made by Yog4Lyf Yoga Instructor, Mr Arsh:

How to Perform Salamba Sirsasana | Yoga for Balance | Yoga at Home | Yog4Lyf

Benefits of Shirshasana

Since it is a difficult pose to perform, you definitely need some motivation to do it! Maybe these benefits can help:

  • If you want to strengthen your core, a headstand can be one of the best workouts for you.
  • It reduces the fluid buildup from the legs.
  • This is also a great posture if you are looking to build upper body strength.
  • Doing headstands allows enhanced blood flow to all the digestive organs, and increases the efficiency of nutrient absorption and digestion.
  • It helps in reducing the production of cortisol which is the “STRESS” hormone.
  • With the increased blood flow to the head and scalp, the nutrient and oxygen flow to the hair follicles also increases.

Though difficult, totally WORTH IT!



Here are a few things that you should keep in mind while performing this pose:

  • Ensure that you perform it close to a wall for stability especially if you are a beginner or have just started doing it.
  • Be mindful of the placement of your neck.
  • Avoid doing this during menstrual cycles.
  • If you have spondylitis, please speak to your yoga instructor before starting this asana.
  • People with heart conditions, vertigo, and high blood pressure also need to be cautious.


Shirshasana yoga pose can give you a healthy back, brain, eyes, ears, and digestive power. It is the king of all yoga poses, so practice it daily for 2 to 5 min for maximum health benefits.

If you found this article helpful then don’t forget to share it on social media with friends and family members.

Happy Yogaing!

Yog4Lyf yoga asana

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