Known as the royal pose or king of poses, headstand (sirsasana) gives a new perspective to the yogi/yogini. As an inversion, headstand has many benefits including improving blood flow to the heart, strengthening the core, arms and shoulders. It can also reduce the effect of varicose veins.
When beginning to practice headstand it is best to work with a teacher who can demonstrate and guide your through the pose without injury. Moving into headstand can create fear and anxiety, so attention should be paid to the breath (keep it flowing) and patience and contentment (santosha) practiced. Start working against a wall for support or a modified, less intense variation then work towards the full unsupported pose.
Headstand- From all fours (hands and knees) bring your elbows to the ground and come on to the forearms. Take hold of each elbow with opposite hands (left hand to right elbow etc) this is the distance there should be between your forearms. Release the elbows and interlace your fingers ahead of your body and press the forearms into your mat. Tuck the toes under and lift the hips as in downward facing dog, this is dolphin pose (Adho Mukha Svanasana variation) also commonly know as headstand preparation. keep the wieght moving into the forearms. If you are just beginning to practice headstand stay here and develop strength in the forearms, core, shoulders and legs.
To continue place the crown of the head down between the hands allowing the hands to cradle the back of the head. Lift the hips and being to slowly walk the feet toward elbows. Move towards aligning hips over the shoulders. Keep pressing the forearms in the mat and avoid placing much weight on the head and neck. As the hips come over the shoulders the feet will naturally begin to lift off the mat. To continue engage your core as you bend your knees into the chest and lift the feet off the ground. Stay here and continue to breath or move in the full version by extending the legs upward. Draw the legs together reach the heels up and away from the hips and breathe. Avoid compressing the neck by pressing into the forearms. If just beginning headstand stay only for three to five breaths, then bend the knees back into the chest and lower the feet to the ground. Come into child’s pose bringing the head down to the mat and reconnect with the breath. Stay in child’s pose for a period of breath equal to the time spent in headstand.
Headstand can also be practiced against a wall for support. Place the short side of your mat against a wall, place your hands 3-4 inches away from the wall and come on to all fours. Take hold of each elbow with opposite hands (left hand to right elbow etc) this is the distance there should be between your forearms. Release the elbows and interlace your fingers ahead of your body and press the forearms into your mat. Tuck the toes under and lift the hips as in downward facing dog, this is dolphin pose (Adho Mukha Svanasana variation) also commonly know as headstand preparation. Walk the feet a couple step towards the elbows aligning the hips over shoulders. Then bend one knee and try kicking up into headstand, bringing the feet to rest on the wall, legs extended fully. Continue pressing into the forearms and drawing the shoulders on the the back to keep compression out of the neck and weight out of the shoulders. As above if you are just beginning stay up only for a few breaths. Then when you are ready come out of the pose back bring the knees to the chest then lowering the feet to the ground or lower one leg at a time down to the mat. Take child’s pose as above.
Avoid headstand if you are experiencing headache have a neck injury, glaucoma, heart condition, high blood pressure or pregnant (1st trimester). Many yoginis avoid headstand during their menstrual period.
The full headstand posture is not one that happens overnight. Start slowly, building strength and alignment in the posture as you go and with regular practice it will come.
More info on practicing headstand
A beginners guide for yoga inversions
Illustrated guide to headstand
