Rishikesh Yogkulam

Headstand Pose

How to do Shirshasana (Headstand Pose) {Steps, Precautions & Benefits}

What is Shirshasana?

Shirshasana in modern yoga is also considered an exercise which is also called an inverted headstand. This is so beautiful and has so many benefits that it is also known as the king of all yoga. In hatha yoga, this is treated as both mudras as well as and asana. In this pose, the body has to be completely inverted with the entire body resting on the crown supported by the arms. To get support the forearm is used with interlocked fingers. Here the body is inverted which is held upright and the thing is bolstered with the help of the lower arm and the crown of the head lies lightly on the ground.

At the end of the day, the Shirshasana, or the head pose has so many benefits that we shall discuss further. There are many reasons why this is known as the king of asana. The Shirshasana is also known as the Salamba Shirshasana, or Yoga Headstand or the head pose. Although it might seem easy to perform, one must always consult a doctor or someone expert in this field before performing the asana. This is an inversion pose. Shirshasana is derived from the Sanskrit word “Shirsha” which means ‘Head’.  The Shirshasana has an effect on the entire body in general and no parts are left to receive its benefits. This is thus known as the king of all asanas.

What are the steps of Shirshasana?

Performing Shirshasana is very easy if one knows how to perform it. One has to learn some preparatory stages to achieve the Shirshasana. The preparatory Poses are tested below. The steps to perform the head pose are as follows:-

  • Take a yoga mat and kneel your eyes and close it to take in some fresh air.
  • First, we shall start from the balasana or the child pose and here you need to be in this pose. Next, snatch the elbows of your and make an equilateral triangle out of them by interlocking the fingers.
  • Now position your head on the ground that is upside. Your head must touch the ground properly.
  • Now very slowly and steadily without any pressure try and pick up the legs.
  • Here your legs will be in the sky and they will aj d freely without any support
  • You can do the above step in 2 steps as well the first is to put your leg up then bend it and then put it up 90°.
  • Next is to hold on to this pose and there should ideally be no difficulty in doing so.
  • Now slowly relief from releasing the positive.
  • At this stage, one should keep on breathing very slowly and there must be absolutely no break to it.
  • Hold the position for about a minute. You can hold this for extra time. as well if the person performing the yoga is comfortable with it.
  • From here slowly come down and rest for a few seconds. The rest is really important for the body and must not be neglected.
  • Again begin the pose by repeating the same steps written above

These were the steps to perform the Shirshasana. While performing one must be a little careful and if there is any issue one should be Shirshasana than the doctor or an expert who is in this role for a longer time. Now let us see what are the benefits of the Shirshasana or the head pose.

What are the benefits of Shirshasana?

This poses the Shirshasana has so many benefits that it does not even leave one single part of the body as well. This has so many benefits to talk about. If a person practices it religiously and regularly then the best results are achieved. This lets us see what are the benefits of the head pose and what are the problems that we can get rid of if we practice this pose.

  • Beneficial for both physical as well as mental health.
  • Helps in treating constipation and related issues.
  • Helps in increasing memory and intellectual capacity. Also helps in remembering stuff that is highly beneficial for students.
  • Helps in achieving a goal by making one comfortable and confident. Also works best for developing willpower, concentration, and focus. This asana thus gives clarity and helps make life positive.
  • Produces a balance in the body maintaining harmony between mental and physical health.
  • Helps in the reduction of the fluid retention of the body. This is sometimes really very important.
  • All the endocrine glands get the best results because the thyroid, pituitary, and pineal glands are stimulated which helps so much for the entire body.
  • Improves blood flow to the eyes and face.
  • Helps stress relief because this relaxes the body as the blood flows downward.
  • Develops the core muscles giving strength to the arms, shoulder, and neck.
  • Slows down the aging process.
  • Due to a good amount of blood flow to the scalp and head this pose helps in hair growth.
  • Helps in the regulation of the elimination process.
  • Increasing the level of hemoglobin in the body is very beneficial for patients who have anomic symptoms.
  • Gives a very slow steady and gentle massage to the internal organs which is so beneficial and calming.


  • How many minutes should we do Shirshasana?

The Headstand Pose should be performed 15-20 minutes daily with each hold duration of 30 seconds to 1 minute for beginners and the advanced level depends on holding capacity. The beginners should perform with care and there are no such restrictions for advanced-level practitioners.  But the excessive practice of this is also not good because then it may have some other negative effects.

  • Can We Do Shirshasana Daily?

Yes, the Shirshasana can be performed daily because this has so many benefits that including this in one’s daily routine will only be beneficial and there is no harm in it.

  • Is Shirshasana good for hair?

Yes, it is very much beneficial for hair and hair growth because this asana increases the blood flow in the scalp and head which enhances the growth of hairs. This Headstand Pose is very good for hair.

  • Who should not do HEADSTAND or Sirsasana?

There are certain restrictions in each yoga pose and here also we have the same. People who suffer from neck ailments, vertigo, poor heart condition, scoliosis, high blood pressure, etc should avoid Headstand Pose. Children who are under the age of 7 should also not perform the pose.

  • How to do Shirshasana safely?

The Shirshasana or the Headstand Pose is one of the riskiest yoga poses and doing this safely is a very big deal. One can take the help of someone while doing this pose. Also, tools like the wall, chair, the pillow can be used as a form of support while one is doing this pose. The best way to do this safely is under some expert guidance.

  • Is Shirshasana good for the eyes?

Shirshasana is very good for the eyes and the face. The increase in blood flow and oxygen level has a very positive effect on the eyes and also has a positive effect on the face complexion.


  • Don’t let your hips be beyond the shoulder; this may cause disbalance.
  • Avoid during menstruation
  • Avoid if you have a shoulder, neck, or hip injury.
  • Do not do this on a hard surface.
  • Do not breathe too fast or too slow while doing this asana.
  • Absolutely no for pregnant women.
  • No for children under 7.
  • People who have Glaucoma are advised not to perform this yoga pose because this pose may increase pressure on the eyes.
  • People who have acute migraine or sinus issues must avoid this yoga pose.
  • People having serious heart conditions or hypertension must avoid this pose.

Preparatory and Following Poses for the Headstand Pose or Shirshasana –

When you are performing the asana early in the morning which is the best time one can perform Surya namaskar first to warm the body. This makes the body warm and flexible to some extent before you jump into the actualShirshasana. If we speak about some other poses that can be performed before the Headstand Pose then they can be these:-Tadasana, Adho Mukha, Prasarita Padottanasana, Bharadvajasana, Svanasana. These are also beneficial and add up to the body what it needs before you are performing Headstand Pose. Next, after the pose is done one definitely should think about a good relaxation session because these advanced poses have a great impact on the body. Thus following a Shirshasana with  Balasana can be one of the best things. Thus following the Headstand one can do this pose and end the day to get the best results.

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