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Time to go upside down: The Headstand (Sirsasana)

Headstand, also known as Sirsasana in Sanskrit, is known as the "King of the Asanas".

As it applies for most inversions, practicing headstand has multiple benefits, such as:

-- Mental Clarity and Focus: Holding a headstand requires concentration and focus, which helps calm the mind and improve mental clarity.

-- Improved Circulation & Balance: Inverting the body allows for increased blood flow to the brain and upper body, which helps to improve circulation. Over time, it may increase overall balance and coordination.

-- Strengthening: Headstand primarily targets the muscles of the core, shoulders, arms, and upper back. Regular practice can lead to increased strength and stability in these areas.

-- Lymphatic System Stimulation: Inversions like headstand stimulate the lymphatic system, which plays a crucial role in immune function and detoxification.

-- Energetic Benefits: In yoga philosophy, headstand is known to stimulate the crown chakra (Sahasrara) promoting a sense of connection and higher consciousness.



Step by Step Guide to the Headstand:

  1. Sit in Vajrasana (on the heels with knees together). Interlock your arms by grabbing the elbows each other arm. Drop the elbows exactly under the shoulders down to the mat, bring the upper body forward. Interlock the fingers and place the crown of the head inside both palms.

  2. Tuck the toes on the mat while lifting the hip up, knees straight, heels pointing up to the sky. Walk 2-3 steps front. Bend one knee close to the chest and slowly, with control, bring the other knee in the same position close to the chest: This is half-headstand. Balance here for some time. We recommend mastering half-headstand first before extending the legs up completely.

  3. Once you find the position, bring the knees up, bringing the legs into a straight line. Make sure both legs stick to each other, engaging the hip and core. Feet can be relaxed. Stay for a few breaths.

  4. To come down, slowly go back to half-headstand first while bringing the knees close to the chest again. Then, with control, bring the feet down, rest in child's pose for some time.



As with any yoga practice, it's essential to listen to your body, work within your limits, and practice under step-by-step guidance first. Proper alignment, gradual progression, and mindful practice are key to safely enjoying the benefits of headstand and other inversions. For headstand practice, we recommend not to practice in case of: Neck injuries, Pregnancy, Menstruation, High Blood Pressure and other cardiovascular issues.


Join us to learn headstand and other fun inversions, such as shoulderstand, forearm stand and handstand, during our Yoga Retreats and 200hr Yoga Teacher Trainings in Pokhara, Nepal! For any enquiries, feel free to send us an e-mail to madanyogaretreats@gmail.com!

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