Main event: Sirsasana / Headstand (and “headless” headstand)

As we continue our journey of inversions, we arrive at the “king” of poses, sirsasana/headstand. Headstand is given this regal name because of the myriad of benefits that it confers: courage, increased focus, hormonal balance, relieving stress on the heart by reversing blood flow, improving digestion, strengthening shoulders and arms. It’s easier to master this pose than one would think, but preparation and technique is key – otherwise, misalignment of the neck and/or a fall can result in injury.

Fortunately, we also have the option of a “headless headstand,” a variation in which the weight of the body is held up by the arms only, rather than the head and arms, as happens in classic headstand. Thus, even those of you who have cervical vertebrae or disc injuries can safely practice this inversion (credit goes to Doug Keller, a teacher of therapeutic yoga in Virginia, from whom I learned this variation.) Read on to learn how to practice this fun pose.

Begin by stretching the backs of the legs with uttanasana/forward fold, adho muka svanasana/downward facing dog pose, or prasarita padottanasana/wide legged forward fold (pictured below).

Prasarita padottanasana variation with head moving towards floor. Hands are between feet and front spine is long – the bend comes at the crease of the leg/hip interface, not at the waist. Weight is shifting slightly toward balls of feet. Think “duck” to lift seat-bones here.

Next, wake up your core with forearm plank, pointing and flexing your feet to move the body forward and back over the elbows.

Be mindful of not lifting the hips, but rather sliding the body forward/back in one plane as you point and flex your feet.

Half-dog pose is an excellent way to extend the mid-spine region, which is a necessity when moving into headstand. In this variation, interlace the fingers, instead of using the block between the hands as we have in the past, but be sure to keep your elbows no further than shoulder width apart – if in doubt, it’s better for the elbows to be closer than further apart.

Begin with knees slightly bent, moving the belly towards the thighs, but keeping the lowest ribs drawn towards each other. You can remain here, or straighten the legs, but not at the cost of losing the extension in your spine and stretch in the shoulders.

Now, we are ready for the headless headstand! Move to a wall, and set three blocks on top of each other as pictured below.

Be sure to leave an inch or so of space between the wall and the bottom block to allow you to wrap the tips of your fingers around the block.

Wrap the ends of your fingers around the bottom block, placing the elbows (the thin end of the) block width apart – this is more narrowly than we usually place them. Press the edges of the wrists down strongly to activate the shoulder girdle, then lift your knees off the ground and walk towards the blocks until your back presses securely into the blocks. Your head is about 1/2 – 1 inch off the ground.

With the back firmly against the blocks, and forearms plus wrists anchored, raise one leg and kick up into the headless headstand. Note that not kicking up and just practicing raising one leg at a time is a perfectly good place to end your practice until you are confident enough to kick up on your own.

Keep the raised leg straight, give a little push with the standing leg (you may bend the knee a little) and let the uplifted leg “pull” your hips up and over your shoulders. It’s ok to hit the wall, even if it’s a little hard the first few times!

Once in the pose, you should be bearing all of your weight on the arms and none on the head, as I demonstrate by tucking my head towards my chest in the right side photo below. If you feel yourself collapsing into your head, come down immediately, one straight leg at a time.

Finish the practice with balasana/child’s pose until the blood readjusts in your body, then savasana/corpse pose to allow the benefits of the inversion to flow through your now-relaxed body.

Happy inverting! 🙂