InversionAdvanced
Headstand Straight Legs
Sirsasana
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About This Pose
Headstand with Straight Legs (Sirsasana) is the complete classical expression of yoga's 'king of poses.' With legs extended straight and together pointing toward the ceiling, this pose represents the culmination of inversion practice. The straight-leg position requires perfect alignment, strong core engagement, and confident balance built through progressive practice.
Step-by-Step Instructions
- 1
Set forearm and head foundation
- 2
Walk feet toward head
- 3
Lift hips over shoulders
- 4
Extend legs toward ceiling
- 5
Stack body vertically
- 6
Hold with steady breath
Alignment Cues
- Press forearms firmly into mat
- Engage core continuously
- Stack hips over shoulders
- Reach through balls of feet
Benefits
- Classical full expression
- Demonstrates mastery
- Requires perfect alignment
- Builds ultimate confidence
- Reverses gravity effects
- Crown of inversion practice
Modifications
- Use wall support
- Use cushion under head
Variations
- Split legs
- Lotus legs
Cautions & Contraindications
Cautions
- Protect neck throughout
- Engage shoulders actively
Avoid this pose if you have:
- Neck injury
- High blood pressure
- Glaucoma
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
inversionbalancestrengthadvanced
Equipment
yoga mat
