Headstand
Śīrṣāsanaशीर्षासन
A supported inversion on the crown of the head and forearms, learned slowly and safely.
- Advanced
- 10–60 seconds
- Difficulty 5 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Kneel and place the forearms on the floor, elbows directly under the shoulders.
- 02
Interlace the fingers and place the crown of the head between the hands.
- 03
Lift the hips and walk the feet toward the head until the hips stack over the shoulders.
- 04
Draw the knees toward the chest, then extend the legs up with control.
- 05
Keep the shoulders lifted away from the ears and the body in one line.
Benefits
- Strengthens shoulders, arms and core
- Improves balance and focus
- Builds confidence upside down
- A traditional posture with a calming effect
Breath
Steady, quiet breath. Come down the moment the breath or the neck feels strained.
Cautions
Variations
- Half headstand
- Hips over shoulders with knees tucked, heels toward the seat.
- Against a wall
- Practice the line of the pose with wall support.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.