Headstand

Headstand, or Sirsasana, is an inversion in yoga where balance is achieved on the head and forearms. It is practiced in several forms, including the full headstand and tripod headstand, with many practitioners using a wall for support during learning. The pose is often introduced after developing core strength, shoulder stability, and balance through preparatory poses.

Technique and progression: A cautious approach emphasizes shoulder engagement and spinal alignment while minimizing load on the neck. A common starting base is forearms on the floor with elbows shoulder-width apart, hands interlaced to form a stable platform. The crown of the head rests lightly on the mat, with most weight borne by the forearms and shoulders rather than the head. The hips lift to vertical with controlled leg extension, maintaining a long spine and neutral neck. Practicing against a wall, and under guided instruction, helps prevent collapse or misalignment. Variations include tripod headstand, which uses a tripod base with hands forming a supporting structure around the head, and full headstand performed near a wall.

Safety and considerations: Headstands carry a risk of neck and spine injury if performed with poor alignment or insufficient strength. They should be learned under qualified supervision, with proper warm-up, shoulder mobility work, and core conditioning. People with neck injuries, high blood pressure, glaucoma, pregnancy, or recent neck/spine surgery should avoid or modify practice.

Benefits: Proponents cite improved balance, body awareness, upper-body and core strength, and circulation. Evidence is largely experiential and individual.