Headstands

Headstands, known in yoga as sirsasana, are a vertical inversion in which the body is balanced on the head and forearms. The practice appears in yoga, gymnastics, and contemporary fitness. Variations range from a supported headstand, where the forearms form a stable base and the crown rests lightly on the floor, to a freestanding version often performed against a wall.

Technique overview: A typical approach emphasizes gradual progression and safe alignment. Practitioners warm up the shoulders, core, and neck, position the forearms to form a stable base, place the crown of the head on the floor, and lift the hips to vertical. Initial balance is held with the support of the wall, and weight is gradually redistributed from the head to the arms as comfort and control improve. Proper alignment keeps the ears aligned with the shoulders and the spine long.

Safety and prerequisites: Headstands place load on the neck and upper spine and carry risks if performed improperly. They are not recommended for people with neck injuries, a history of stroke, uncontrolled high blood pressure, glaucoma, or during pregnancy. Beginners should work under supervision, use a padded surface, and progress slowly, using a wall or a spotter to prevent falls.

Benefits and considerations: When performed with proper form, headstands can improve balance, upper-body strength, and body awareness, and may promote venous return and calm the nervous system. They are typically learned gradually and are not essential to most fitness or yoga routines; alternative inversions such as forearm stands can be substituted.