Sirsasana

‘’'Shirshasana'‘’ (Sanskrit शीर्षासन, IAST ‘'śīrṣāsana’'), English ‘headstand’, is one of the main exercises of Hatha Yoga and belongs to the group of inverted yoga poses. The Sanskrit name ‘'śīrṣāsana’' is composed of the words ‘'śīrṣa’' “head” and ‘'āsana’' “seat” or, more generally, “posture.”

Shirshasana is part of the Rishikesh series and part of the finishing sequence of Ashtanga Yoga

Preliminary Remark

At first glance, it appears that the headstand is not mentioned in the ancient Hatha Yoga scriptures, as the Sanskrit name Shirshasana does not explicitly appear. However, in the 3rd chapter of the Hathapradipika the Viparita Karani posture is mentioned – viparīta "reversed", karaṇa "activity" – and could thus refer to the headstand: "On the first day [the yogi] should keep his head down and his feet up for a short while, and he should [then] practise for a little longer every day." This is clarified more clearly in verse III, 35 in the Gherandasamhita: "Place the head on the ground with hands spread, raise the legs up, and thus remain steady. This is called Viparitakarani."

Physical execution

The Sivananda Yoga Vedanta Center points out that the key to balance in the headstand lies in the tripod which is formed by elbows and hands. The tripod is formed from a kneeled position, putting the forearms on the ground, wrapping the hands around the ellbows. Then release the hands and place them in the front without moving the ellbows. It is important that the elbows don’t shift out of the formed tripod.

Heinz Grill suggests that the next step is to very consciously place the head with the crown on the ground, … "so consciously that you perceive the closeness of your head to the ground, and stably clasp the back of your head with your interlaced fingers."

Erling Petersen, a student of Swami Narayanananda, now stretches his legs and walks toward the body, lifting the hips high enough to keep the back straight

This position is a preliminary preparatory pose for the headstand. It is called Ardha Shirshasana, or "half headstand," and can be practised on its own.