Where do I put my head? And my hands? How do I lift my feet without losing my balance? These are some of the most common questions yoga beginners ask their teacher when they try Sirsasana or headstand pose for the first time.

Not everyone feels the same when they start making inversions (like headstand posture). But it’s normal to be afraid of falling because it’s something we can’t control.  The important thing is to practice in an environment where it helps you learn how to move. Be patient and don’t get frustrated, because you can get hurt.

For beginners, a wall is a great place to discover this posture safely. Here you have a guide of how to do Sirsasana safely and some tips, so you can begin to enjoy all the benefits of this asana.

STEP 1:

Form a triangle with your arms and hands.  Place your forearms on the floor. Hold elbows with opposite palms. This will be the base of the triangle.

To complete the triangle, you must join the fingers of your hands. Place the base of your head on the floor and the back of the head attached to your hands. With this posture, you shouldn’t have any pain on the neck, although it’s common to experience a little pressure on the crown.

STEP 2

Lift your hips and stretch your legs, leaving only your toes in contact with the mat. Slowly bring your feet one by one towards your body. Don’t collapse on the shoulders, leave the weight of the body on the neck and head.  Keep the shoulder blades towards the coccyx.

STEP 3:

Once your legs are as close to your body, bend one leg toward your chest, keeping the other leg stretched. It is necessary to carry your hips on your shoulders, otherwise, you will not be able to lift the other foot off the ground. Don’t forget to breathe during the whole process.  If you stop breathing, it will be more complicated.

STEP 4:

Once you manage to keep both legs bent towards the chest, start gradually to stretch the legs, trying to keep them in line with your body. With practice, you will discover which is your center.

 

Other tips to start doing Sirsasana

• Don’t be hasty, this will cause you to lose your balance.

• Don’t forget to breathe!

• You can use the wall to help yourself, but don’t jump. Try to control the exercise so you can learn how to activate the necessary muscles and not overload the neck.

• You can practice lifting one leg first and then the other to find your center of gravity.

• Activate your core to create more stability.

• Have patience and practice!

Benefits

Sirsasana, besides being a very funny asana, also has a lot of benefits:

• Along with deep, long breaths, it is the perfect recipe to help get rid of stress, anxiety, or worry.
• Strengthens arms, shoulders, and back.
• Develops abdominal strength.
• When we are inverted, the force of gravity helps purify the intestines and improves digestion.
• Stimulates the pituitary, pineal and adrenal glands. These are responsible for regulating the body, it also helps to rest and relax.
• Improves concentration and memory by increasing blood flow to brain cells.
• Stimulates the lymphatic system and helps expel toxins from the body.
• Despite its many benefits,  this posture is not recommended for people with back or neck injuries, headaches, high blood pressure, heart problems, or pregnant women who have never done this posture.

Practice with me!

If you want more details about this excellent posture, go now to this video and start practicing this incredible asana with me step by step. Or, if you have already learned to make Sirsasana, show me your photo, and leave me a comment on Instagram. I will be delighted to see your progress!