How to Do Sirsasana Step-By-Step Instructions

Here you can get information about How to Do Sirsasana. Sirsasana is often referred to as the “king” of all yoga poses and rightly so, since it’s one among the practice’s most difficult to master.

Sirsasana, which means roughly “headstand” in Sanskrit, may be a complete inversion, during which the body is held upright by the arms, with the feet within the air, while the top rests on the bottom. With practice and concentration, you’ll master the pose and perform one among yoga’s most complicated inversions.

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This variation is a perfect start line when learning the way to do a headstand. The target here is to create strength within the upper body in order that you’re ready to support your weight whilst in and the wrong way up position. In addition to strength, you’re learning techniques that help your shoulders to lift. Once you get to the stage of stepping up the wall, you’re also gaining familiarity with being in and the wrong way up position. Note that the top is totally off the ground with these variations.

Key Instructions: Interlock your fingers and have your elbows shoulder width. Being together with your knees placed on the ground. Straighten your legs and lift your pelvis up without dropping your shoulders. Press your forearms right down to lift your shoulders up. Walk your feet closer to your elbows without your shoulders leaning forwards. To intensify the wall, make sure that your elbows are a legs length away for the wall. As you intensify the wall, lift your pelvis upwards and back towards the wall. Once both feet have come to the wall, press your heels into the wall and lift your thighs upwards.


This variation continues to create strength and technique. The block teaches you ways to contain the part of the upper back that’s presumably to collapse in headstand and place strain on the neck. Note that during this variation, your head remains completely off the ground.

Key Instructions: The trick to positioning the block yourself is to carry the block against the wall together with your hands whilst having both elbows 10 cm faraway from the wall. Once you straighten your legs, the block are going to be wedged in position between the wall and your upper back. At no one hand at a time can slump to the ground in order that you’ll interlock your fingers. Lift your heels up and walk your feet in order that your hips begin to take a seat more directly over your shoulders. As you press your forearms down, turn the outer armpits faraway from the wall. This may make sure that your shoulders spread outwards as they lift upwards.


You’re now able to begin kicking up into the complete, the wrong way up position. It’s important that your head remains completely off the ground at this stage. Learning to kick up independently will take time for many people. Initially, it’s an honest idea to place aside all ambition of getting all the high. Instead, specialize in a controlled hopping action where you begin and land back to the ground on an equivalent foot. With this approach, you’ll incrementally get higher and better at your own pace. Once the leading heel makes contact with the wall, you’re able to believe, bringing both of the legs up.

Key Instructions: make sure that the knuckles of your interlocked fingers are in touch with the wall. Make sure that your elbows are directly under your shoulders. Agitate your pelvis and walk your feet closer to your elbows. Confirm that the leading leg is straight at the knee. Bend the other leg and use it sort of spring to kick up to the wall. Transfer your weight from the kicking foot into the forearms as you begin. If you are doing not make it all the high land, backtrack to the ground with an equivalent foot that began. If you are doing make it all the high, stay within the pose for five even breaths. Slide your heels as high as possible up the wall and lift the rear of your pelvis upwards towards the ceiling.


At now, you’re able to begin placing the highest of your head on the ground. It’s important that you simply establish exactly where the highest of the top is to properly align your neck. The neck retains its natural curvature, but lengthens upwards to full capacity. The arranged blocks support the upper back, ensuring a light-weight contact with the top to the ground. This enables you to become conversant in having the top to the ground without putting strain on your neck. The location of the hands on the edges of the block helps your shoulders to lift and broaden. It’s possible to kick up into the complete inversion from this position, but keeping your feet on the ground and learning the way to lift your shoulders may be a hugely beneficial step in progressing towards headstand.

Key Instructions: confirm that your blocks are balanced and stable. Place the highest of your head to the ground, with the rear of your skull a few of centimeters faraway from the rock bottom block. Position you on the outsides of the block. Your fingertips will wrap round the ends of the block. Press the block firmly into the ground together with your thumbs. Make sure that your elbows remain shoulder width as you straighten your legs and enter together with your feet. The highest block is going to be securely positioned between your upper back and therefore the wall. As you remain within the pose, turn your outer armpits faraway from the wall to make sure lifting and spreading in your shoulders.


You are now able to work with a full headstand. Initially, this is often a pose that you simply are holding only briefly. As your experience grows, so will the quantity of your time that you simply can comfortably stay within the pose. One minute may be a good initial goal, but eventually you’ll find that the advantages of the pose come best with a five to seven minute stay. Once you’re confident with this pose using the support of a wall, the subsequent stage is to start working with free balance, faraway from the wall.

Key Instructions: make sure your hands are making a cup shape that roughly moulds the rear of the skull. Once you place your head to the ground, make sure the rear of your skull lightly touches the fleshy base of every thumb. Keep the inner wrist aligned with the outer wrist. Press both elbows down with even pressure as you kick up. Once up, lift your shoulders upwards, lift the rear of your pelvis upwards, lift the insides of your legs upwards, lift your inner heels and large toe bases upwards.

STEP 6 (Releasing From the Pose)

  • Lower, the knees backtrack to the chest. Once you’ve got completed the position, gradually bring the knees backtrack to the chest. Bend at the hips until your knees are on the brink of your chest. Still specialize in your breathing and push into the bottom for balance.
  • Place both feet on the ground. One at a time, lower your toes to the bottom. Keep your knees and back straight. If needed, hold this position for a flash to balance yourself.
  • Return to your hands and knees. Bend the knees and lower your hips. Move towards the bottom until your weight is on your legs. Bring your upper body down and rest your head on the bottom. Stay during this pose for 15 to 30 seconds.
  • Roll back to sitting position. Lift your head and straighten your back. Slowly shift your weight forward onto your toes. One after the opposite, straighten your legs out into sitting position together with your buttocks on the bottom. Your back should still be straight and vertical with the bottom.
  • Lower yourself into supine position. Recline and place your elbows on the bottom. Gradually lower your upper body until your back is touching the bottom. Extend your arms and legs a touch, creating a cushy and relaxing position. Close your eyes and specialize in your breathing.


  • Always warm up before attempting more complicated yoga poses. Keeping loose will help prevent injury.
  • If you’re attempting Sirsasana for the primary time, make certain to possess a more advanced practitioner there to assist you and make sure that you are doing not get injured.
How to Do Sirsasana Step-By-Step Instructions

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