Sirsasana / Shirshasana, also commonly known as headstand, is often called “The King of Asanas”. As master yogis like B.K.S. Iyengar noted in his book ‘Light on Yoga’, “The ancient books have called sirsasana the king of asanas, and the reasons are not hard to find”. He explains that just like a nation needs a king or a constitutional head to guide it, the human body also needs the brain housed within the skull to guide it. Regular practice of Sirsasana encourages blood flow to the brain, supporting the nourishment of the brain and the organs located within the head. This is one of the reasons as to why the asana is traditionally considered as extremely beneficial.

Ready to turn yourself upside down? Let’s see what it really takes to get there. Don’t worry, we aren’t going to throw you straight into it. Let’s take it slow & steady, one step at a time.

Step 1: Fold and prepare the mat well, ensuring that there is sufficient support for the head. Sit on your knees and measure your distance from the knee to your wrist. It should be about a forearm’s distance or closer. Interlock your fingers well, tucking the little finger in. Pressurise the wrists. Lift your shoulders, creating a space between the neck and shoulders; ensure the neck is free. Press down your elbows, forearms, and wrists, forming a “triangle” or an inverted “V”. Hold this position for 15 to 30 seconds.

Step 2: Tuck the toes under, raise up on the knees and place the crown of the head on the mat in between your palms. Wrists should grip the sides of the head. Hold for 15 to 30 seconds.

Step 3: As you lift your knees, straightening your legs, move your trunk forward. The back should be kept as straight as possible. Work towards lifting the trunk upwards and transferring the body weight onto your arms by gradually moving the toes forward. Hold for 30 to 45 seconds.

Step 4: Lift the legs off the floor one by one by bending the knees. Strongly contract your abdominal muscles and keep the knees as close to the trunk as possible. Hold for around 30 to 60 seconds.

Step 5: Work on straightening one leg at a time, keeping the other knee tucked tightly in the abdomen. Keep pressing the arms, wrists, and elbows down, while keeping the shoulders lifted. 80% of your body weight should initially be on your arms, gradually reducing as you gain confidence in the pose. Once you are comfortable with raising and holding one leg up at a time, you can straighten the bent knee so that both legs are up at the same time. Hold for 30 to 180 seconds.

Step 6 (The Release): To come down, bend the knees and release with control, step by step. Sit with your head down in Shashankasana and then sit in Vajrasana with your eyes closed. Don’t be in a hurry to get up.

Note: Always practice Sarvangasana (Shoulder Stand) as a counter-pose after Sirsasana to combat increased capacity of anger.