The King of Asanas
Headstand (Sirsasana) is called the "king of asanas" for good reason. It builds strength, improves circulation, develops focus, and feels incredible when you find your balance.
If you're brand new to going upside down, start with our Inversions for Beginners guide first.
Prerequisites
- Strong core — hold plank for 60 seconds
- Shoulder stability — comfortable in dolphin pose
- Body awareness — do you know when you're aligned?
- No neck injuries
The Progressive Approach
Stage 1: Dolphin Pose (Days 1–7)
Forearm plank meets downward dog. Hold for 30–60 seconds.
Stage 2: Headstand Prep at the Wall (Days 7–14)
Crown of head on the floor, lift hips, walk feet in.
Stage 3: Tuck at the Wall (Days 14–21)
Bend knees into chest one at a time. Hold 10–30 seconds.
Stage 4: Extend at the Wall (Days 21–28)
Straighten legs upward. Press through forearms. Hold 30–60 seconds.
Stage 5: Free Balance (Day 28+)
Away from the wall. Enter through tuck. Find balance.
Safety Rules
- Never jump into headstand — always lift with control
- Most weight on forearms — not your head
- Come down if your neck hurts
- Don't hold your breath — use conscious breathing throughout
Common Mistakes
| Mistake | Fix |
|---|---|
| Elbows too wide | Keep shoulder-width |
| Banana back | Engage core, draw ribs in |
| Kicking up | Walk feet in, lift with control |
| Holding breath | Count breaths |
Once you're confident in headstand, explore other arm balances from crow to flying pigeon.
Want hands-on guidance for your headstand practice? Our teachers provide personalised support. Book a class at Yoga Me Yoga You.
