Headstand (Sirsasana): How to Do It, Benefits & Cautions
An advanced inversion supporting the body on the head and forearms.
Level: Advanced · Hold: 30 seconds · Type: Inversion · Target areas: Shoulders & Neck, Core & Abs, Arms & Wrists
Benefits ✨
- Builds whole-body strength and focus
- Aids circulation through inversion
- Develops balance
Step by step 🧘
1) Kneel and place your forearms shoulder-width on the floor, interlacing your fingers.
2) Set the crown of your head down, cradling the back of your head with your hands.
3) Walk your toes in toward your head and lift your hips.
4) Engage your core, slowly raise your legs upward, and find balance.
Breathing and cautions 🌬️
Breathe evenly and keep your core firmly engaged.
- Avoid with neck injury, high blood pressure, or pregnancy
- Always learn against a wall or with a teacher
Helpful props: Wall
How Yoga Play recognizes Headstand 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Get upside down — lift your hips over your shoulders
- Lift your feet up overhead
- Set your forearms down with the crown on the floor
Joint angles read from the sample photo above: knee about 180°, hip about 179°, elbow about 55°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Child's Pose
A resting pose that folds the torso forward over kneeling legs to release the whole body.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Headstand?
Yoga Play sets a default target of 30 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Headstand suitable for beginners?
Headstand is an advanced pose. Try it only once you have enough strength and preparation, ideally with a wall or a teacher's support at first.
How does Yoga Play check Headstand?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.