YOMO Week 4 Focus Pose: Headstand

“Regular and precise practice of Sirsasana develops the body, disciplines the mind, and widens the horizons of the spirit. One becomes balanced and self-reliant in pain and pleasure, loss and gain, shame and fame, and defeat and victory.” BKS Iyengar

Sirsasana is the “KING of the Asanas”. It brings blood, balance, and boost to the nervous system, and the brain and is a great heater for the body.

Stage 1 Prep


  • Kneel down in front of a 1/4 folded sticky mat (at wall or not depending on your practice) and place elbows directly under your shoulders.
  • Interlace your fingers right down to the webbing and stretch your forearms to the floor from the elbows to the wrists. Press the forearms evenly. Keep your palms open.
  • As you press the forearms down, lift the shoulders up away from the floor and first keep the head off the floor as you lift your hips to a piked (downward dog) position.
  • Press your chest through toward your legs and pull your thighs up to lift the hips higher and lighter.

Stage 2 Prep


  • From the above head-up and pushed through position, begin to walk feet closer toward your face
    continue to press shoulderblades in to the back and lift spine directly upward, still keep the head off the floor.
  • BE ALERT not to roll the back toward the wall behind you.
  • If your head gets heavy quickly, return to the previous stage where you have control of the lift of the shoulders and spine.

Stage 3 Prep

  • Once you feel the spine is lifted away from the floor and the back is firm to the front of the body, nestle the head into the palms of the hands.
  • Release the head to the floor.
  • The moment the weight of the head hits the floor, lift the shoulders, shoulderblades, spine and hips to lighten the load and stretch the neck.
  • Once the head is down, make sure there is equal pressure from the elbows to the head.

Final Pose


  • With the head placed between the hands and getting the lift of the trunk and hips, you may begin to kick, hop, or lift one leg at a time to come to the final inversion.
  • Keep the weight pressed into the elbows and wrists in order to maintain a strong and firm foundation. If ALL of your weight is on your head and neck, come down quickly and restart or stay with a prep stage.
  • As you lift both legs up, your balance will come from finding Tadasana (Mountain Pose) while you are upside down. From the lifted chest and shoulders, tuck your tailbone, roll your thighs in, and extend upward through the inner legs.
  • If you are at a wall do not rely on the wall for support. The only thing touching should be your heels.