How and how long should you headstand? Advantages, Disadvantages and Precautions!

Sirsasana or Headstand is called the king of all Yogasanas. In this headstand yoga pose, the body is inverted, and the body weight is balanced on the forearms, while the head is comfortably on the ground.

Regular practice of headstand has many benefits to the body, but in the beginning, it is not so easy to practice headstand. In this blog post, I am going to tell you the fantastic benefits of headstand, the right way to do it and precautions for safe practice.

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The Sirsasana or headstand yoga pose is the most essential and popular asana among all inverted yoga asanas. The Sirsasana reverse the pressure of the force of gravity on the limbs, which is beneficial in many aspects of your health, but you should practice it safely and carefully.

There are a lot of benefits of headstand exercises for 5 to 10 minutes. The headstand yoga pose is good for the brain, ears, eyes and neck area. Let us know in detail the benefits of headstand.

Sirsasana or headstand benefits:

1. The head receives pure blood in the head, which makes the eyes, ears, nose etc. disease-free.

2. It makes the pituitary and pineal glands healthy and activates the brain. It enhances memory, sharpness and concentration.

3. Sirsasana activates the digestive system, stomach, intestines and liver and increases the digestive power of the stomach. With headstand exercises, you will not feel the problem of excessive gas formation (farting) and improvement in constipation.

4. Heading helps to cure inflammation and growth in the intestines, hernia, hysteria, hydrocele and varicose veins etc.

5. It activates the thyroid gland and reduces both obesity and weakness as both these diseases are caused by irregularities in the functioning of the thyroid gland.

6. Sirsasana helps to establish celibacy by activating your thyroid gland. It cures nightfall, gonorrhoea, impotence and infertility. It increases radiance and vitality on the face.

7. Untimely hair fall and premature whitening can be corrected by regular practice of headrest.

8. Sirsasana relaxes your mind and helps you to release tension.

9. Regular practice of headstand yoga (headstand) strengthens your hands, shoulders, legs and spine.

How to do a headstand? Learn the easy and right way!

Step 1: To do the headstand, place a yoga mat or a thick towel or cushion (comfortable pillow). Holding the fingers of both hands, place the head on the cushion between the two hands and keep the elbows comfortably on the ground.


Step 2: Place the top of the head on the cushion and keep the knees relaxed on the ground. Now, while controlling the bodyweight on the neck and elbow, straighten the feet at the ground level.


Step 3: Now bending one knee, raise it straight, after this raise the other leg and bend the legs to the knees.


Step 4: Now try to raise the legs straight one by one, do not make haste in the beginning while trying to straighten the legs slowly. When the legs are straight, bend them slightly, in the beginning, to balance them; otherwise, you are likely to fall backwards.


Note: Keep the eyes closed, and breathe normally (Breath Normally).

Step 5: To get back to the original position, follow these steps in reverse order. As soon as you wish, do a quick Shavasana or stand upright immediately after headstand, so that the blood circulation to the brain becomes normal.


It will be more beneficial if anyone performs Balasana after headrest.

Beginners (Novice) How to do a headstand?

If you are having difficulty doing a headstand (you are not able to do headstand), then you can practice it with the help of a wall.

Step 1: To do a headstand, place a yoga mat near the wall.

Step 2: Take your elbows together, snap your fingers and place your head between your hands. Then try to lift your feet by yourself or with the help of a family member or friend.

Step 3: Straighten your legs against the wall and balance it for as long as you can comfortably.

Step 4: Slowly return to normalcy by yourself or with the help of someone and rest for some time in the posture of Shavasana.

If you are not able to do it even with the wall, then you practice half headstand posture (semi headstand), it will help your body to balance when it is inverted.

How long should you do a headstand?

Initially practice it for 15 seconds, and gradually you can increase it for 30 minutes. If you want to practice headstand for a long time, then you should do it under the supervision of a specialist.

Under normal circumstances, it is sufficient for 5 to 10 minutes only. You will benefit greatly by doing this regularly for so long.

Precautions for safe head exercises:

1. Those who are troubled by ear pain and ear secretion they should not do a headstand.

2. Do not do this asana if there is shortsightedness or eyes are unnecessarily red.

3. People suffering from heart disease, high blood pressure and back pain should not do a headstand (headstand posture).

4. Do not do headstand immediately after doing any heavy exercise or posture. Body temperature should be normal during this asana.

5. This asana should not be done when suffering from cold and cold.

6. Weak, sick and old persons should not practice headstand.

7. If you are a beginner, then practice it under the supervision of a specialist.

8. If you are suffering from neck, shoulder, and massive headaches, do not practice headstand.

9. One should practice headstand slowly and to the best of your ability, as you may know, that no one becomes an expert in a few days.

Be sure to know its disadvantages (side effects/losses) before practising headstand:

Most of us do not do this under the supervision of a specialist yoga teacher, and we make mistakes which are harmful to us.

According to Dr Timothy McCall (Medical Editor of the Yoga Journal) the headstand (headstand pose) can cause nerve compression in the neck, retinal tears, and even deformed arthritis in the neck if a headrest is done incorrectly or for a long time.

However, if you are suffering from neck, ear, eyes, back problems, then you should not practice headstand to stay safe.

If you are a beginner, let your yoga teacher know that you have never done a headstand pose and also be clear about your health problems. Follow the instructions of the Yoga teacher for safe practice.


Headstand yoga posture can give you healthy spine, brain, eyes, ears and digestive power. It is the king of all yogas, so practice it for 2 to 5 minutes daily for maximum health benefits.

I hope now you can safely do the headstand at home without any problem. Please write your comments in the comment box about the experiences and issues of headstand or headstand pose.

If you find this article useful, then do not forget to share it with friends and family members on social media.

Practice yoga asana daily to stay fit, healthy and happy. Thanks for reading!


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