Legs reach upHips over shouldersCore strongForearms press downSupported Headstand
Śīrṣāsana I
Works on Deltoids · Trapezius · Serratus anterior · Abdominals
How to do it
- Kneel, interlace the fingers and set the forearms down with the crown lightly on the floor.
- Lift the hips, walk the feet in and lift the legs up one at a time.
- Press the forearms down so little weight stays on the head, hold and come down slowly.
Common mistakes
- Don’t put weight on the neck.
- Don’t kick up: lift with the core.
- Don’t practise away from a wall until you are steady.
Benefits
- Changes your view and wakes up the shoulders and core.
- Builds strength and body awareness.
- Calms the mind once it feels steady.
Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Inversion
Bound Hands HeadstandAdvanced
Ear Pressure PoseAdvanced
Embryo in ShoulderstandAdvanced
Forearm Stand (Feathered Peacock)Advanced
Free Hands Headstand BAdvanced
HandstandAdvanced
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