Sirsa Asana – Headstand posture

Exercise of the week!

It is an extremely powerful asana to start our day with…

It is an upside down pose to relax the whole body at the end of  a tiring day…

Kneeling position, elbows shoulder width apart on the mat with fingers interlocked. Place the back of your head against the inside of the interlocked fingers. Press the forearms against the mat and don’t curve the cervical spine.

Rise up off your knees, take one or two steps towards your head until you have your pelvis high up.

When you feel that your pelvis is high enough and your weight is almost on your arms, slowly try to raise the legs of the mat…pelvis should be over your shoulders, knees to your chest and thighs to your belly.


Take your time…balance your body. Press the forearms against the mat and keep shoulders away from ears.

Slowly drive your knees towards the sky and then extend them by pointing your toes upwards.


Keep belly button towards the spine and engage the whole body.

Keep this pose for 10 to 15 breathing cycles.


Complete the asana by lowering one leg at a time slowly and harmonically. Relax in “child’s pose”.

Generally we avoid this pose in case of an injury in head, cervical spine and shoulder.

We avoid this pose in case of high blood pressure, pregnancy and menstrual period.


  • Strengthens the arms,shoulders,back and abs
  • Improvement of blood circulation
  • Rejuvenate the whole body
  • Facilitates the function of the digestive system
  • Relieves the heart and relaxes the heart
  • Enhance self-esteem and balance
  • Develops mind calmness and clarity
  • It is much more easier than it seems…execute slowly…

Give ourselves time and space without judging every action…

Enjoy the process …and development follows!!!

Fenia Vracha, Yoga & Pilates Instructor,  AthensTrainers® Associate