How to do Headstands For Beginners in 6 Steps

What is Headstand

Headstand or Shirshasana also referred to as the king of yoga postures, is a refreshing and energizing inversion that, when practised consistently, builds strength in the upper body, core and even legs. 

It is well known that headstands are highly beneficial for the cardiovascular system along with the lymphatic system. This article will help you to learn how to do a headstand (even if you are a beginner) in easy steps.  

Headstand for Beginners: How to prepare for Headstand?

1. Adho Mukha Svanasana

2. Ardha Pincha Mayurasana

3. Phalakasana

4 . Matsya Kridasana 

5 . Ardha Shirshasana (with wall)

6 . Shirshasana (Final pose with 6 steps)


In this tutorial, you will get to know how to achieve Shirshasana easily in just 6 steps. This sequence is particularly designed for beginners and comprises 6 preparatory poses. You can achieve Shirshasana after attempting these 6 poses. A strong foundation leads to great success. 

1. Adho Mukha Svanasana

Adho Mukha Svanasana, aka downward-facing dog, is the first prep asana which strengthens your arms and shoulders. Fingers widened, pressing your arms and feet against the mat. Keeping your spine erect, gaze towards navel (refer pic 1), slowly breathe in and out. 

Pic 1

2 . Ardha Pincha Mayurasana

Ardha Pincha Mayurasana, also called dolphin pose, primarily helps in strengthening your shoulders. With the flow of downward-facing dog pose, interlock your fingers with forearms down and head on the ground with heels off the ground, lengthen your spine (refer pic 2) and take five deep breaths. 

Pic 2

3 . Phalakasana

Phalakasana or Plank pose strengthens the core and arms. For performing planks, keep your fingers wide-opened, balancing on your toes stretching your hip and straightening your spine parallel to the floor and take ten breaths. 

Pic 3

4 . Matsya Kridasana

Matsya Kridasana or dynamic dolphin pose strengthens the shoulders. Forearm width distance between the elbows, keep your feet against the wall, Inhale forward (chin out) and exhale back (chin in) (refer pic 4).

Pic 4

5 . Ardha Shirshasana (With wall)

Ardha Shirshasana or L-headstand helps you know how much your crown can hold your weight and how your neck would feel while doing the final pose. Put the crown down and lift your hip with your legs parallel to the ground with the spine perpendicular to the ground (refer pic 5) and take 10 breaths or 20 if comfortable. Here the wall is used as a prop.

Pic 5

6 . Shirshasana (Without wall)

Extending with the flow of Matsya Kridasana, bring your knees off and put your crown down with spine perpendicular to the floor, we will perform Shirshasana. Tuck your toes and walk forward. Take your knees off and bring one leg up first and once you are comfortable, bring the other one to the ceiling (refer pic 6). Make sure that your core and legs are engaged. 

Pic 6

Benefits of Headstands

  1. Relieves Stress
  2. Increases Focus
  3. Improves flow of blood to eyes, head and the scalp region
  4. Strengthens the core muscles, shoulders and arms
  5. Improves digestion



Headstand is highly beneficial for the cardiovascular and lymphatic system but people with injuries, headache, a bad heart condition, high blood pressure, neck injury and even during menstruation are advised not to perform Shirshasana. 


Final words

Practice the preparatory poses religiously and you’ll soon gather all that you need to achieve the final pose. Once your foundation is sound, the king of asanas will be a piece of cake.

Just be patient and stay consistent, do not rush. This way you’ll enjoy your journey to Shirshasana. 

I wish you peaceful progress in your yoga journey. Namaste.

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