Sirsasana(headstand pose): Benefits, Steps & Side Effects

Sirsasana is the king of all asana and there are many Sirsasana benefits. In this Supported headstand yoga pose, body stays inverted and body weight balanced on forearms, while head rests lightly on the floor.

There are uncountable Sirsasana benefits by practicing it regularly but It is not so easy to practice Sirsasana for beginners. In this blog post, I am going to share with you amazing benefits of Sirsasana, correct steps of doing it and precautions for safe practice.

Sirsasana or head stand pose is the most important and popular asana among all the inverted yoga asana. Sirsasana reverse the pressure of gravity on the organs that is beneficial for your health in many aspects but you should practice it safely and gently.

There are huge benefits of Sirsasana practice for 5 to 10 minutes. Headstand pose is good for brain, ears, eyes, and neck region. Let’s move on to the headstand yoga benefits.

Also read: Yoga poses to improve your posture

Health Benefits of Sirsasana:

1. Sirsasana provides pure blood to the brain, which makes the eyes, the ears, nose etc. disease free.

2. It makes the pituitary and pineal glands healthy and activates the brain. It increases memory, sharpness and concentration.

3. Sirsasana activates the digestive system, stomach, intestines, and liver and increases the digestive power of the stomach. You will feel improvement in excessive farting problem.

4. Inflammation and enlargement of the intestines, hernia, hysteria, hydrocele, constipation and varicose veins, etc. are cured by its practice.

5. It activates the thyroid gland and reduces both obesity and weakness because both these diseases are due to the irregularity in functioning of the thyroid gland.

6. Sirsasana activates thyroid gland and establishes celibacy. It cures night-fall, gonorrhea, impotency and infertility, etc. It increases the glow and vitality on the face.

7. Untimely falling of hair, and premature graying of the hair are cured by regular Sirsasana practice.

8. Sirsasana relaxes your mind and helps you in making stress free.

9. By regular practice of Headstand yoga pose your hands, shoulders, legs and spine gets stronger.

Also Read: Yoga poses for mental health and peace

Sirsasana steps – How to do Sirsasana or headstand pose?

Step 1: Arrange a comfortable yoga mat or thick towel or cushion to perform Sirsasana comfortably. Interlock the fingers of both the hands and rest the hands upto elbow on the ground. Keep the cushion in between the hands.


Step 2: The front portion of the head should rest on the cushion and knees should rest on the ground. Now controlling the body weight on the neck and elbows, straighten the legs to the ground level.


Step 3: Now while bending one knee, lift it straight, after this lift the second leg and bend up to the knee.


Step 4: Now one by one try to lift the legs, do not hurry in the beginning. Slowly the legs will be straight. When the legs are straight, then in the beginning join them and bend them slightly forward otherwise there is a chance of falling backwards.

Keep the eyes closed, and breath normally.


Step 5: Follow the same steps in the reverse order to come back to the original position. As you may like, do Savasana or stand up straight after Sirsasana, so that the blood circulation which flowed towards the brain becomes normal.


Sirsasana will be more beneficial if anyone perform Balasana just after it.

You should also Read: 7 simple yogic exercises to practice daily

How to do Sirsasana for beginners:

If you are facing problem (not able to perform) while performing Sirsasana. You can practice it near the wall.
Step 1: Keep yoga mat along with the wall to perform Sirsasana.

Step 2: Take your forearms together and join your fingers and place your head between joined hands. Try to raise your legs yourself or take the help of any family member or friend.

Step 3: Hold your legs straight and balance as much as you can comfortably.

Step 4: Come back slowly in normal position yourself or with support of anyone and lay down in Savasana position for some time.

Practice Half Headstand pose, if you are not able to perform it along with wall also. It will give you a good start about balancing your body while inverted.

Also Read: Yoga poses for weight loss for beginners

Sirsasana time: How long you should perform headstand yoga pose?

In the beginning do this exercise for 15 seconds and slowly you can extend it to 30 minutes. In case you wish to practice it for a longer time you should do it under the supervision of an expert.

In normal conditions it is sufficient to do it for 5 to 10 minutes.

Sirsasana Precautions for safe practice:

1. Those who have pain in the ears or there are secretion form ears, they should not perform Sirsasana.

2. If there is shortsightedness or if the eyes are unduly red, then do not perform this asana.

3. Those suffering from heart diseases, high blood pressure and back pain should not perform Headstand asana.

4. Do not do Sirsasana immediately after doing any heavy exercise or asanas. The body temperature should be normal, while performing this asana.

5. Do not do this asana if suffering from cold and coryza.

6. Weak, sick and old persons should not practice Sirsasana.

7. If you are beginner then perform it under expert’s supervision.

8. Don’t perform Sirsasana, if you are having neck, shoulder and heavy head pain.

9. Do it slowly, gently and according to your potential, as you know nobody can be expert within few days.

You should also Read: 6 Main Factors to attain Good Health

You should know Sirsasana side effects before practicing it too much:

Most of us don’t perform it under supervision of expert yoga teacher and we make mistakes which are harmful for us.

According to Dr. Timothy McCall (Yoga Journal’s medical editor) Headstand pose can cause nerve compression in the neck, retinal tears and even degenerative arthritis in the neck if anyone performs Sirsasana incorrectly or for long time.

But you can stay safe by avoiding Sirsasana if you are suffering from neck, ear, eyes, back problems or other major sickness in your body.

If you are a beginner then simply let your yoga teacher know that, you never try headstand pose and having some health problems. Simply follow yoga teacher’s instruction for safe practice.

The bottom line:

Sirsasana yoga pose can give you healthy back, brain, eyes, ears and digestive power. It is the king of all yoga poses, so practice it daily for 2 to 5 min for maximum health benefits.

Also Read: Pranayama – benefits, types and precautions

I hope, now you can perform Sirsasana safely at home without any problems. Ask me in the comment box regarding problems to face while performing Sirsasana or headstand pose experiences.

If you found this article helpful then don’t forget to share on social media with friends and family members.

Practice yoga asanas daily to stay fit, healthy and happy. Thanks for reading!

Author: Ashu Pareek

Ashu Pareek is Blogger, Yoga Trainer and founder of Yoga Holism. He loves to help people to improve their daily life and fitness. He teaches how to get peace and happiness in life.

4 Replies to “Sirsasana(headstand pose): Benefits, Steps & Side Effects”

  1. hlw sir… pichle 8 months se शीर्षासन kr rhau hu…और मैं daily 8 मिनट तक शीर्षासन करता हूँ…..कल दोपहर maine 2 hours travel kr liya tha….or fir jb baitha to….mere baanya haath अपने आप मुड़ने लगा और बांई तरफ का होठ भी बांयी और जाने लगा ..उस समय सही से बोलने मे भी परेशानी हो रही थी… जबकि मेरा दायां हाथ और दांयी तरफ का होठ बिल्कुल सही था … ये सब मुझको लगभग 3 से 4 मिनट तक रहा…फिर आराम करने पर बिल्कुल सही हो गया … और अब भी मैं सही हूँ………
    ..sir ऐसा ही मुझको 3 months पहले भी हुआ था । उस समय भी आराम करने के बाद ठीक हो गया था….

    Sir please बताइये की मुझको ये क्या हो रहा है और इसका कारण शीर्षासन ज्यादा देर तक करना तो नहीं…..?

    1. Shirsasana karne se chehre or shareer me chamak or urja badhti h, or fir bhi agar aapko lagta h to aap 5 min tak hi shirsasana karen usse bhi utna hi labh milega.
      or ek baar ho sake to doc. ko dikha le, man ka baham door ho jaega.

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