sirsasana

Sirsasana, commonly known as the headstand, is an inverted yoga pose in which the body is balanced upright on the crown of the head with the forearms and hands forming a stable base. The name comes from Sanskrit sirsa, meaning head, and asana, meaning pose. In practice it is often taught as Salamba Sirsasana (supported headstand) or as a tripod headstand (Sirsasana II).

Technique and alignment: begin on the knees, interlace the fingers, and place the forearms on the floor to form a stable base; elbows should be shoulder-width apart. The crown of the head rests lightly on the floor, with the weight distributed through the forearms. Press into the forearms, engage the shoulder girdle, and gradually lift the hips to vertical. Walk the feet toward the head, then stack the hips over the shoulders and slowly extend the legs. Keep the neck long and the gaze directed toward the floor or inward.

Benefits: headstands can build shoulder, arm, and core strength, improve balance and body awareness, and may aid circulation and focus when practiced with mindful breathing. Reported benefits are largely experiential, and safety and progressive training are emphasized in instruction.

Safety and contraindications: avoid with neck, spine, or shoulder injuries; those with glaucoma, unmanaged high blood pressure, heart conditions, or during pregnancy should practice under medical or professional guidance. Use a wall for initial support, practice with a qualified instructor, and avoid forcing the pose. Exit slowly if dizziness, pain, or numbness occurs.

Prerequisites and progression: develop upper-body strength and shoulder mobility with preparatory poses such as Dolphin Pose, Plank, and Downward-Facing Dog, then progress from a supported headstand against a wall to free balance only when stable.