Salamba Sirsasana

Headstand-like postures are mentioned in some hatha yoga literature under names such as Viparita Karani, though the specific alignment and full-inversion form known today as Sirsasana was substantially shaped and popularized in the twentieth century, particularly through Krishnamacharya's and Iyengar's teaching. It is often called the 'king of asanas' in modern yoga culture.

• Builds significant strength in the shoulders, neck, and core needed for stable inversion
• Trains balance and body awareness through sustained holds
• Offers a change of perspective and can have a settling effect on attention
• Strengthens the muscles supporting the upper spine when practiced with correct alignment
• Encourages controlled, steady breathing under physical challenge

1. Kneel and interlace your fingers, placing forearms on the floor to form a stable triangle base.
2. Place the crown of the head on the floor, cradled by the interlaced hands.
3. Tuck your toes and lift the hips, walking the feet toward the head.
4. Bend the knees toward the chest, lifting the feet off the floor with control.
5. Extend the legs upward slowly, keeping the core engaged throughout.
6. Stack the hips over the shoulders and press the forearms down firmly.
7. Keep the neck relaxed, with most weight supported by the arms rather than the head.
8. Hold for several breaths, then lower the legs with control, bending the knees on the way down.

• Bearing too much weight on the head: risks neck strain; press firmly through the forearms to share the load.
• Kicking up without control: increases fall risk; build strength with wall support and slow, controlled lifts first.
• Elbows sliding wider than shoulders: destabilizes the base; keep the forearm triangle steady.
• Holding the breath: creates tension; maintain steady, even breathing throughout the hold.

• Easier: practice with the back near a wall for support, or use Dolphin Pose to build shoulder strength first
• Easier: practice a tripod-free version with a wall-assisted walk-up
• Harder: move the legs into variations such as Eka Pada Sirsasana (one leg lowered)
• Harder: transition into Scorpion Pose by bending the knees and reaching the feet toward the head

Sirsasana is widely regarded in modern yoga teaching as an inversion that draws attention inward, and some schools associate it with stimulating the crown center due to its physical orientation. It is generally practiced with slow, controlled ujjayi breath given the demand it places on stability, and it is often placed thoughtfully within a sequence rather than practiced casually.

Available studies on headstand are small and often focus on balance, cerebral blood flow, or intraocular pressure, with mixed and inconclusive results. Some research raises caution about pressure on the cervical spine and eyes for certain individuals. There isn't robust evidence for broad claims of improved memory or hormonal balance sometimes attributed to this pose.