InversionAdvanced
Headstand Parallel Legs
Sirsasana Variation
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About This Pose
Headstand with Parallel Legs (also called Pike Headstand) holds the legs horizontal, parallel to the floor, rather than extending them vertically. This variation dramatically increases the core demand and challenges balance differently than the vertical position. It's an excellent way to build the control and strength needed for more advanced inversion variations.
Step-by-Step Instructions
- 1
Enter full headstand
- 2
Engage core strongly
- 3
Lower legs slowly
- 4
Stop when parallel to floor
- 5
Hold with control
- 6
Return to full headstand
Alignment Cues
- Engage abdomen deeply
- Press forearms firmly
- Keep legs active and reaching
- Maintain steady breath
Benefits
- Intensifies core work
- Challenges balance uniquely
- Builds advanced control
- Develops shoulder stability
- Strengthens hip flexors
- Demonstrates control
Modifications
- Practice near wall
- Lower only partially
Variations
- Split legs
- Bent knees
Cautions & Contraindications
Cautions
- Keep neck neutral
- Control descent carefully
Avoid this pose if you have:
- Neck injury
- Vertigo
Quick Facts
Primary Focus
coreSecondary Focus
shoulders
Suggested Hold
30 seconds
Tags
inversioncorecontroladvanced
Equipment
yoga mat
