How to Do Salamba Sirsasana Pose | Head Stand Pose

There is something so incredibly empowering about changing your perspective and getting upside down! Salamba Sirsasana, often called the ‘King of Poses’, is an invigorating inversion that we absolutely love for the way it builds strength, focus, and a little bit of adventurous spirit. It’s a pose that invites us to find our centre and stay present in the moment.

Whether you’re right at the beginning of your inversion journey or you’ve been playing with being upside down for a while, remember that there is no rush. We always say that the journey is just as important as the pose itself. It’s all about listening to your body, using props like a folded blanket for extra cushioning, and honouring where you are today.

In this guide, we’ll walk through the steps to help you feel into this powerful inversion with ease and confidence.

How To Do Salamba Sirsasana (Headstand Pose)

Create your foundation
Start by kneeling on your mat. Place your forearms down, keeping them parallel and shoulder-width apart. Interlock your fingers to create a stable, cup-like shape with your hands. If you’d like a bit more cushion, feel free to place a folded blanket under your forearms.

Position your head
Rest the very crown of your head on the mat, nestled right into the palms of your interlocked hands. Ensure the back of your head is snug against your palms so you feel supported and secure before moving further.

Lift your hips
Tuck your toes under and slowly lift your hips high, straightening your legs as if you’re in a short Downward Dog. Gently walk your feet in toward your face, feeling your hips begin to stack over your shoulders.

Engage and tuck
Draw your navel in toward your spine to find your centre of gravity. When you feel steady, hug one knee into your chest, then the other. Take a moment here to find your balance in this tucked position before even thinking about the full extension.

Reach for the sky
Slowly and with control, begin to reach your legs up toward the sky. Think about creating one long, beautiful line from your head right up to your toes. Remember, there’s no “perfect” version—just feel into the length of your body.

Breathe and hold
Find a soft, steady breath. If you’re new to this, just stay for a few breaths and then gently lower down. Over time, you might choose to stay longer, perhaps even transitioning into a shorter hold in a style like Yin Yoga once you feel completely stable.

The Benefits of Salamba Sirsasana (and Yoga in General)

Physically, this pose is a total powerhouse. By turning things upside down, we’re encouraging fresh, oxygenated blood to flow toward the brain, which is amazing for mental clarity and vitality. It’s also a fantastic way to build serious strength in your shoulders, arms, and upper back, while simultaneously challenging your core to keep you stable and upright. You’ll likely notice your posture feels a little taller and your spine a little more supple with regular practice.

Beyond the physical, being inverted is like a reset button for your nervous system. It triggers a relaxation response that can help quiet a busy mind and dial down stress levels. There’s also a beautiful boost in confidence that comes from trying something new and finding your balance in a whole new way. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding the courage to see the world from a different perspective and trusting yourself, even when things feel a little upside down.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Viparita Karani Pose | Supported Shoulder Stand Pose
• How to Do Salamba Sarvangasana Pose | Shoulder Stand Pose
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla