Headstand

Śīrṣāsana invites us to turn everything upside-down to gain a new perspective on the world.

Called the “King of all āsanas”, this posture is not just an acrobatic feat—it’s a mirror. A mirror that shows you your breath, your balance, and your stillness.

📜 Name & Meaning

📚 Scriptural References

Śīrṣāsana is not explicitly named in most ancient Haṭha texts by this title, but it appears in later traditions and oral lineages:

• ✅ Haṭha Ratnāvalī (17th century) lists Śīrṣāsana as one of the 84 mahā-āsanas and refers to its ability to awaken higher states of awareness.
• ✅ Sritattvanidhi (19th century Mysore treatise) includes illustrated versions of Śīrṣāsana, showing it as a vital part of yogic training.

“One who practices Śīrṣāsana regularly develops clarity of thought, digestive power, and mastery over vāyu.” — Traditional oral commentary

🧭 Step-by-Step Instructions

1️⃣ Prepare a Safe Environment

• Find a quiet, open space near a wall for support.
• Use a folded yoga mat or soft blanket under your forearms and head.

2️⃣ Start in a Tabletop Position

• Come to your hands and knees, shoulders above wrists, hips above knees.
• Take a few deep breaths to ground yourself.

3️⃣ Form a Forearm Triangle

• Lower down onto your forearms, elbows shoulder-width apart.
• Interlace your fingers so they form a cup.
• Place the crown of your head gently on the floor, cradled by your hands.
  (Not your forehead or back of the skull—use the center top of the head.)

4️⃣ Lift the Knees and Walk In

• Tuck your toes and lift your knees, straightening your legs.
• Start to walk your feet closer to your head, bringing your hips above the shoulders.
• This shifts your weight vertically.

5️⃣ Practice the Tuck Position First

• Lift one knee to your chest, then the other.
• Stay in this tucked position (knees bent, feet off the floor, spine vertical).
• Focus on balancing here for several breaths.

6️⃣ Extend the Legs (Optional)

• If stable in tuck, slowly extend one leg up, followed by the other.
• Keep the body in a straight vertical line from toes to crown.

7️⃣ Hold and Breathe

• Stay for 5–10 breaths.
• Keep shoulders firm, legs engaged, no pressure on the neck.
• Exit by bending knees and lowering one foot, then the other.

⏱️ Duration

⚠️ Contraindications

💨 Breath Synchronization

🌿 Benefits

📜 Traditional Benefits

🪔 According to Haṭha Ratnāvalī and traditional commentaries:

• Stimulates Sāhasrāra (Crown Chakra) and reverses prāṇic flow
• Increases mental clarity and subtle awareness
• Builds mastery over breath and senses
• Said to “preserve youthfulness and delay aging”

🧬 Interpreted Benefits (Modern Understanding)

🧬 Ayurvedic Connection

📊 Summary Table