Perfect Headstand (Sirsasana) Technique
Headstand (Sirsasana) is revered as the "King of Yoga Poses" for its profound physical and mental benefits. This foundational inversion reverses the effects of gravity, stimulates circulation, and builds incredible core strength. While challenging, headstand is accessible with proper preparation and progression. The key is building a strong foundation through the arms and core, not the neck. ChAIron's AI coaching ensures safe progression, proper weight distribution, and optimal alignment to help you master this transformative pose.
Step-by-Step Form Guide
- Foundation Setup: Place forearms on floor, elbows shoulder-width apart
- Head Placement: Interlace fingers, place crown of head in hand cradle
- Base Building: Tuck toes, lift hips up, walk feet toward elbows
- Lift Preparation: Bend knees to chest, lift feet off floor
- Full Extension: Slowly straighten legs toward ceiling, find balance
Common Mistakes to Avoid
- Putting too much weight on neck instead of arms
- Placing head too far forward or back in hands
- Kicking up aggressively without control
- Not building adequate core and shoulder strength first
- Practicing on soft surfaces instead of firm mat
- Staying in pose too long as a beginner
AI Coaching Benefits
ChAIron's computer vision analyzes your Headstand alignment in real-time, providing instant feedback on:
- Weight distribution between head and forearms
- Elbow positioning and foundation stability
- Spinal alignment and core engagement
- Leg stacking and balance control
- Safe entry and exit techniques
Benefits of Headstand
- Builds exceptional core and shoulder strength
- Improves circulation and stimulates lymphatic system
- Enhances mental focus and concentration
- Reduces stress and calms nervous system
- Improves balance and proprioception
- Boosts confidence and mental resilience
Modifications and Variations
- Wall Support: Practice against wall for safety and confidence
- Tripod Headstand: Use hands on floor instead of forearms
- Bent Knee Hold: Keep knees bent to chest while building strength
- Partner Assist: Have spotter help with leg lifting and balance