Headstand Pose (Salamba Sirsasana): How to Do a Headstand Safely for Beginners

November 19, 2025

What Is Headstand Pose (Salamba Sirsasana)?

Headstand Pose, known in Sanskrit as Salamba Sirsasana, is a supported inversion often called the King of Asanas. It strengthens the whole body, sharpens focus and teaches calm, steady breathing under pressure. When practised with proper technique, it develops strength in the shoulders, arms, back, legs and deep core muscles. Many students also explore this pose as part of their wider wellbeing practice.

Before You Begin: Safety First

Avoid practising Headstand if you have:

A neck or back injury
Very high or very low blood pressure
A heart condition
Pregnancy
Menstruation (traditional guidance recommends avoiding strong inversions)

The most important safety rule:

Your weight must be supported by your forearms and shoulders, not the crown of your head.

Beginners should always practise at a wall until they feel steady and strong.

Watch the Tutorial

If you prefer learning visually, I’ve recorded a clear, step-by-step demonstration that shows alignment, balance techniques and how to enter and exit safely.

Watch the full video here:

Benefits of Headstand Pose (Salamba Sirsasana)

Calms the mind and helps relieve stress
Strengthens arms, shoulders, core and legs
Encourages healthier posture
Supports digestion
May ease symptoms of menopause, insomnia or asthma
Boosts circulation and leaves the head feeling refreshed
Improves overall balance and stability

How to Do a Headstand Safely for Beginners

Step 1: Build Your Foundation

Kneel on the floor, interlace your fingers and place your forearms on the ground with elbows shoulder-width apart.
Place the crown of your head on the floor and gently support the back of your head with your hands.
Inhale, lift your knees and walk your feet closer to your elbows. Keep your shoulders broad and active so your forearms support the weight.

Step 2: Lift Into the Pose

Exhale and lift both feet off the floor. A small hop is fine, but avoid collapsing into your neck.
Straighten your legs when you can. The arches of your feet, your pelvis and the crown of your head should stack in one line.

Step 3: Hold and Breathe

Keep pressing your shoulder blades back and keep the forearms strong. Hold for around ten seconds to begin.
As your confidence increases, add five to ten seconds at a time until you can hold the pose for up to three minutes.
To exit, exhale and lower your feet to the floor with control.

Variations When You Feel Confident

Wide-Leg Headstand

Open your legs into a wide split. Keep the core strong for balance.