Sirsasana Benefits and Steps | Headstand Pose

Sirsasana or headstand yoga is called the king of all asanas. It speeds up the blood circulation and ensures that the brain receives sufficient well-oxygenated blood. This asana is extremely popular due to its multiple health benefits.

Sirsasana Steps –

1. Start on your knees with your forearms on the floor. Tightly interlace your fingers, placing special emphasis on the index and middle fingers. Form a cup shape with your hands.

2. Firmly press the pinky sides of your hands on the floor and anchor your forearms down. Keep your wrists perpendicular to the floor.

3. Walk your knees a few inches behind your hips and lengthen the sides of your body from your waistline up through your shoulders. Exhale melt your heart toward the floor and engage your shoulder blades on your back. Place the crown of your head on the floor.


4. The back of your head touches your hands at the heel of the hands.

5. Straighten your legs and walk your feet in toward your head. Position your hips directly over your shoulders while keeping your shoulder blades engaged on your back.

6. Bend your knees and use the strength of your abdominal core to gently lift or hop your feet off the floor.

7. Hug your legs together; lift your knees directly over your shoulders and lengthen your tailbone up toward the ceiling. Distribute the weight between your head and your forearms. Actively extend your head into the floor to avoid compressing your neck.

8. Extend your legs straight up over your torso. Hug your thighs to the midline and straighten your legs. Flex your feet, spread your toes, and draw the little-toe sides of your feet toward the floor.

Sirsasana Benefits

9. Press your forearms down while drawing your shoulder blades onto your back and up, toward your feet.

10. Extend from your upper inner thighs through the inner edges of your ankles.

Sirsasana Benefits –

Physical Benefits –
  • Stimulates the prostate and pituitary glands
  • Improves digestion
  • Strengthens the spinal muscles
  • Strengthens the arms, legs, and abdomen
  • Improves circulation
  • Reduces varicose veins
Mental Benefits –
  • Calms the mind
  • Relieves mild stress and anxiety
Contraindications –
  • Heart conditions
  • Neck or back injury
  • Menstruation
  • High blood pressure
  • Headache
  • Pregnancy (during the first trimester)
  • Glaucoma
Important Things –
  1. If you are finding this asana difficult and feeling any discomfort during the practice then wait for a few minutes and try again if still you are having discomfort, then leave the pose and try another asana.
  2. If you are not able to practice this pose then do not push yourself too much, everyone has the different body type and every asana is not designed for everyone.
  3. Find the best suitable poses for yourself by considering your body requirements and issues.

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