Check out this video, and learn how! There is also a step-by-step tutorial with plenty of pictures. Both include four different ways to get into headstand, depending on where you are in your practice.
Let us know what you think! We will be adding several more video tutorials soon, including one for shoulderstand. 
Folks,
If you need to use the wall to do headstand, you’re not strong enough to attempt headstand. There is a proper, graduated process of strengthening and preparing yourself for this asana over a period of weeks and months. Don’t make this mistake, no matter how much you think you need to do headstand, don’t do it prematurely. The consequences can be severe. You can get every bit of the benefit of headstand from shoulderstand.
siva
That’s kind of like saying: If you need to use a wall for triangle, or tree, then you shouldn’t practice it! You obviously don’t want to lift off the floor if your neck and shoulders aren’t prepared to handle the extra weight. In these cases, simply setting up your base of support, and getting the feeling of gradually shifting more weight down through your crown, is prescribed. This is the preparation for headstand.
All too often in our western culture, we shy away from poses such as headstand out of fear and uncertainty. In the east, I learned headstand within three weeks of practicing yoga; I attribute this mainly to my teacher’s encouraging attitude. The body is capable of so much more than our stubborn minds would like to believe sometimes.
Also, shoulderstand is a completely different posture, with a separate set of potential risks (neck flexion, for starters) and benefits. You do, however, still gain the benefits of being inverted. But one can argue the same for viparita karani, with the legs raised up against a wall.
That’s kind of like saying: If you need to use a wall for triangle, or tree, then you shouldn’t practice it! You obviously don’t want to lift off the floor if your neck and shoulders aren’t prepared to handle the extra weight. In these cases, simply setting up your base of support, and getting the feeling of gradually shifting more weight down through your crown, is prescribed. This is the preparation for headstand.
All too often in our western culture, we shy away from poses such as headstand out of fear and uncertainty. In the east, I learned headstand within three weeks of practicing yoga; I attribute this mainly to my teacher’s encouraging attitude. The body is capable of so much more than our stubborn minds would like to believe sometimes.
Also, shoulderstand is a completely different posture, with a separate set of potential risks (neck flexion, for starters) and benefits. You do, however, still gain the benefits of being inverted. But one can argue the same for viparita karani, with the legs raised up against a wall.
[QUOTE=EverydayPeopleYoga;79232]That’s kind of like saying: If you need to use a wall for triangle, or tree, then you shouldn’t practice it! You obviously don’t want to lift off the floor if your neck and shoulders aren’t prepared to handle the extra weight. In these cases, simply setting up your base of support, and getting the feeling of gradually shifting more weight down through your crown, is prescribed. This is the preparation for headstand.
All too often in our western culture, we shy away from poses such as headstand out of fear and uncertainty. In the east, I learned headstand within three weeks of practicing yoga; I attribute this mainly to my teacher’s encouraging attitude. The body is capable of so much more than our stubborn minds would like to believe sometimes.
Also, shoulderstand is a completely different posture, with a separate set of potential risks (neck flexion, for starters) and benefits. You do, however, still gain the benefits of being inverted. But one can argue the same for viparita karani, with the legs raised up against a wall.[/QUOTE]
Dear Everyday,
I don’t believe triangle or tree are anything like headstand, and yes there are also dangers to doing shoulderstand prematurely as well as other asanas including headstand; and yes, the body is capable of much more than our minds would like to believe, but not everyone’s body. Think about those who are encouraged by what you say here but are not ready, or possibly were not so fortunate as you to have studied anywhere, with anyone, or to have anyone observe them. Be responsible.
Gradually shifting your weight onto your crown is not preparation for headstand. There is no mistake about being stubborn in this matter.
siva
Practicing headstand is not about where or with whom you have studied, or which poses you have practiced. And if you were to take the time to perhaps view the video, or read the article, you might see that the material here is presented in a methodical, accessible way that is entirely responsible.
Responsibility is about being accountable for your words and actions. To discourage practitioners from practicing a pose with so much to offer simply because you have subjectively determined there to be too many risks for those new to the practice is not the approach I have chosen to take.
If one were to gradually shift their weight onto their crown for successively longer periods each day, pressing down through the forearms while aligning them above the elbows, as well as keeping the legs straight, this would effectively strengthen the spine, shoulders, and neck; all of which are integral to headstand. Of course, there are a variety of other postures that can strengthen these areas in other ways. But that doesn’t mean one shouldn’t practice headstand as well.
Learning to do a headstand like every posture should be done under the watchful eye of a qualified instructor imho
Peace
Cheers
I did enjoy your video ,thanks for posting the link
[QUOTE=EverydayPeopleYoga;79256]Practicing headstand is not about where or with whom you have studied…[/QUOTE]
Then why did you mention it…“In the east, I learned headstand within three weeks of practicing yoga.”
[QUOTE=EverydayPeopleYoga;79256]Responsibility is about being accountable for your words and actions. To discourage practitioners from practicing a pose with so much to offer simply because you have subjectively determined there to be too many risks for those new to the practice is not the approach I have chosen to take.[/QUOTE]
Everyday,
I did take the time to read the article and watched the video too, and it’s why I felt compelled to respond. Something about “fear of losing control,” and the “world tuned upside down?” Nonsense! And I don’t believe I discouraged anyone from practicing headstand, only practicing headstand improperly, and that if one needs the wall, then one is not ready. I should have added, as Fixed did correctly, that one does not want to learn headstand without a qualified teacher WATCHING, although as we can see, it may not help one bit. Do not take instruction off the internet. If you’re a teacher, you should know this.
[QUOTE=EverydayPeopleYoga;79256]If one were to gradually shift their weight onto their crown for successively longer periods each day, pressing down through the forearms while aligning them above the elbows, as well as keeping the legs straight, this would effectively strengthen the spine, shoulders, and neck; all of which are integral to headstand. Of course, there are a variety of other postures that can strengthen these areas in other ways. But that doesn’t mean one shouldn’t practice headstand as well.[/QUOTE]
I wonder if you might share with us where you learned this approach of yours, from whom? It’s ghastly! I find it interesting you preface it with “IF,” which generally suggests hypothesis. And yes, while it’s true that this “strength in the spine is integral” to headstand, it is not how one develops that strength. One does not gain strength in their spine by gradually loading weight into one’s crown “for longer periods each day,” which by the way, can you tell us what exactly is the “crown?” Is it important? What if I get it wrong? Are you there to tell me otherwise? NO. This is my point. BTW, can’t really see in your photos, but it appears you are too far forward: looks like you’re on your forehead? Is that the crown??? You see my point?
[I]
“The more we know, the less we have to learn.”[/I]
siva
Dear Folks,
Those of you who know me from this forum also know I have argued this point ad nauseam, with good reason. There is a graduated approach to learning and practicing headstand that is not hypothetical, which takes time, and includes dolphin pushups, leg lifts and most importantly, half-headstand: and then how to coordinate the breathing is equally important. I will repost the process as it was taught to me, not in “the East,” but right here in the good ol’ US of A by Swamis Atma, Sitaramanda, Mahadevananda, Swaroopananda, who were students of Sri Vishu Devananda, who was a student of Swami Sivananda. I am not posting this as a recommendation to practice without a teacher, but to show those who don’t know just what goes into doing headstand properly and safely. It’s not about balancing all your weight, gradually or otherwise, on top of your head. Be leery of any teacher who takes you to the wall to do headstand or who allows you to kick or jump up: it is absolutely, unequivocally, false.
peace and love,
siva
Originally posted May, 2008.
It’s important to first differentiate “being in headstand” from “getting into headstand.” These are two separate events, the third is holding it: all asanas being comprised of these three parts. You build the strength and control from the ground up: that means no kicking up or jumping.
Let’s first take a look at the setup, and then take the test (No. 4) to see if you are ready to move on to half-headstand.
1 Measure the distance between your elbows (fingertips to opposite elbow) placed on the floor in front of your knees.
2. Clasp the hands in front, interlacing fingers. Place your head on the floor, cupping the back of the head with the hands, thumbs extended up along the the back of the neck. (And it’s important here to have placement on the very top of the head and NOT the forehead. Ask your teacher to check it for you.)
3. Inhale as you straighten your knees and raise your bottom up. Exhale.
4. Holding that position, inhale while pushing the elbows and shoulders away from the ears, directly into the floor,. You should be able to create a slight gap between the floor and the top of your head. Hold and breathe. Can you do this? Can you maintain the gap without your elbows spreading? This is your first step. If you can do this, you’re ready to go on to half headstand, and if not, you do more leg lifts and dolphin pushups.
Half-Headstand
Steps 1-3 from above.
You want to initiate your inhalation, timing it with the moment that second foot leaves the floor. NO LAUNCHING! Don’t kick-up or jump. Doing so will compromise the foundation of your strength and control, which will be very difficult to fix from the top down. Take your time. Find the strength to leave the floor smoothly, come down the same: like a feather. If you’re unable to pull the second knee into the chest, then practice alternating: pulling in first one knee, straightening and touching down, and then the other until the strength is there to do both.
The majority of your weight here is on your arms. Focus keeping the elbows in place, driving them into the floor, pressing your weight off of your head. Keep your knees into the chest. Resist the temptation to raise them and stacking your weight into your neck. Let the bent legs hang from the hips. This will build the strength, balance and awareness to move on.
When you are strong enough to press and hold your entire weight off of your head in half-headstand, while continuing to breathe comfortably, you are ready to move on to headstand and not before. When you do, you should be able to touch the top of your head to the floor with the same sensitivity and control you would the tip of your finger to your nose. Then you can gradually begin to add more weight. Understand, that it’s being able to support your entire weight on your arms that forces the cervical vertebrae and musculature into proper alignment for headstand and not before. Practice half-headstand for several weeks (or longer), along with leg-lifts and dolphin pushups. If you do so, you will find within a matter of weeks that headstand will be easier than half-headstand, and you will not kick up, and you will not need the wall, and you will be king!
As always, my very best to you all.
peace and love,
siva
You are taking my words out of context. I am not here to argue. The article/video are intended to help other practitioners who have gone beyond the “qualified instructor” bit. To each his (or her) own.
I’m not a teacher, or even very knowledgeable. However, in my class we DID learn (are learning) headstand using a wall, though we did also follow the half-headstand method outlined above prior to raising into the full pose. I feel very safe using this method, and our teacher is very aware and conscious of our alignment and advises how not to put stress on the wrong places. I was able to do headstand without using the wall after practicing WITH the wall. FWIW.
When I practice at home, I still use the wall because I’m not confident enough to perform free headstand without supervision yet.
[QUOTE=EverydayPeopleYoga;79317]You are taking my words out of context. I am not here to argue. The article/video are intended to help other practitioners who have gone beyond the “qualified instructor” bit. To each his (or her) own.[/QUOTE]
Everyday,
…“qualified instructor bit,” huh?
Brilliant! What does that mean?
You should be arguing, and not with me, but with your teacher(s). Bear in mind, we can only teach the way in which we were taught. I have empathy for those who have not learned otherwise, but I hope you understand, I am giving you information that is going to save your butt someday, especially if you plan on teaching. You can thank me later.
As for teaching something like headstand online, you can’t expect people will read anything. They see pictures, they want to try it: they can stand on their head, it looks like the picture…Voila: “I can do a headstand.” Is that not what your website represents? Think again, and before you go, I hope you will take a look at this case study.
Compressive Cervical Myelopathy Due To Sirsasana, A Yoga Posture:
A case Report
Dear Folks,
You don’t want to put any more weight into your neck than your head weighs: that’s going to be somewhere around 20 to 25 lbs, maybe less. Does that not make sense? When you can press and hold all of your weight off of your head and hold it…that is when and where headstand begins. You see, you TOUCH your head to the floor from above, not drive it into the floor with all or even half, or even 20% of your weight, unless you weigh less than 100 lbs. That’s what you can’t see in a picture or even in a demonstration, it has to be explained and understood. “To each his or her own,” is ignorance.
I’m just here to help you. It’s not like there is not a safe and proper way to do headstand, it just takes more time and work than most would like to think.
siva
Self learned it in 3-4 weeks. it was after more than 2yrs of practicing the sirsasana 10-15 minutes, almost every day.
one fine evening I was relishing of the asana, so much prana/chi/energy on the body?s circuit. In the asana I squeezed by bums, thighs, knees and JERKED slowly but firmly (2,3 times) my shoulders, forearms to straighten up and set and feel more of the stiffness, hardness of my skeletal. And gradually, slowly I came down and sat on vajrasana and finished the rest in my set.
next morning I find my right eye slightly swelled with a headache. I went to a doctor he examined me and he couldn?t prescribe me he was sorry I need to go to a specialist.
went to ol? place, the doc took my brains ct or cat scan and he informed me my a single eye nerve is damaged, and I got my dose for 15 days. didn?t know practically then in the asana, the risk. Now sometimes, I tratak on sun on settings.
my mom asked me no to sirsasana for ever but I got to promise her for next 365 days. Now its years, I can say that atleast this sirsasana should be with a real ommmm shanti (& automatically it happens) ?
[QUOTE=siva;79346]Everyday,
…“qualified instructor bit,” huh?
Brilliant! What does that mean?
You should be arguing, and not with me, but with your teacher(s). Bear in mind, we can only teach the way in which we were taught. I have empathy for those who have not learned otherwise, but I hope you understand, I am giving you information that is going to save your butt someday, especially if you plan on teaching. You can thank me later.
As for teaching something like headstand online, you can’t expect people will read anything. They see pictures, they want to try it: they can stand on their head, it looks like the picture…Voila: “I can do a headstand.” Is that not what your website represents? Think again, and before you go, I hope you will take a look at this case study.
Compressive Cervical Myelopathy Due To Sirsasana, A Yoga Posture:
A case Report
Dear Folks,
You don’t want to put any more weight into your neck than your head weighs: that’s going to be somewhere around 20 to 25 lbs, maybe less. Does that not make sense? When you can press and hold all of your weight off of your head and hold it…that is when and where headstand begins. You see, you TOUCH your head to the floor from above, not drive it into the floor with all or even half, or even 20% of your weight, unless you weigh less than 100 lbs. That’s what you can’t see in a picture or even in a demonstration, it has to be explained and understood. “To each his or her own,” is ignorance.
I’m just here to help you. It’s not like there is not a safe and proper way to do headstand, it just takes more time and work than most would like to think.
siva[/QUOTE]
You make perfect sense to me ,thanks for your elegant writing ,who could argue with that . Imho .
I wish I were your student
Peace
Cheers
Ot you should remove that video and you should not recommend anyone doing headstand if not ready. Siva is right and he is only helping you.
On your website you talk about sore neck and gradual training. But you dont mention preparation like matsya asana to gradual strenghten your neck or similar but with legs like in vajraasana and all others asanas which we dont need to mention here. Headstand is something that the teacher imposes when you are ready. And if you are a teacher you should think twice before posting videos that can have negative impact on your business.
A simple thing like this can have negative effect on your business in many ways. You seem like a nice and kind guy and i think you did this good hearteadly. But now that you know it was not such a good idea ,learn from this experience. May you be blessed.
Here’s a question for all of you naysayers. Anyone here read, or even glanced at Light on Yoga? Iyengar recommends practicing with the support of the wall. He does not discourage beginners from practicing; on the contrary, he shows them alternatives. What’s more, study with the man himself and he’ll have you practice headstand FIRST, before even breaking into the standing postures. Incredible, isn’t it! Outrageous, you say? And how many teachers and students today might have never even attempted the pose, had they not come across what is now considered to be the “bible of yoga” by hundreds of thousands of practitioners? Anyone want to question Mr. Iyengar? Here’s a man who is in his mid-nineties, and has spent decades practicing headstand every day for a full HALF AN HOUR! And you want to turn around and tell me not to teach headstand? How many students picked up his book, read what he had to say, and practiced at home, without any additional instruction or supervision?
For what its worth, I teach 12-17 classes each week. Of course, its rather easy to sit back at your computer and talk down to a genuine teacher. The local community has expressed nothing but grateful sentiments for the video offering. I teach headstand nearly every day, and nobody has ever been hurt.
And by the way Siva, Sivananda, while an incredible saint, wasn’t what you would consider to be an authority on the asanas behind hatha yoga. Need I remind all of you where this all came from?
[QUOTE=EverydayPeopleYoga;79410]Here’s a question for all of you naysayers. Anyone here read, or even glanced at Light on Yoga? Iyengar recommends practicing with the support of the wall. He does not discourage beginners from practicing; on the contrary, he shows them alternatives. What’s more, study with the man himself and he’ll have you practice headstand FIRST, before even breaking into the standing postures. Incredible, isn’t it! Outrageous, you say? And how many teachers and students today might have never even attempted the pose, had they not come across what is now considered to be the “bible of yoga” by hundreds of thousands of practitioners? Anyone want to question Mr. Iyengar? Here’s a man who is in his mid-nineties, and has spent decades practicing headstand every day for a full HALF AN HOUR! And you want to turn around and tell me not to teach headstand? How many students picked up his book, read what he had to say, and practiced at home, without any additional instruction or supervision?
For what its worth, I teach 12-17 classes each week. Of course, its rather easy to sit back at your computer and talk down to a genuine teacher. The local community has expressed nothing but grateful sentiments for the video offering. I teach headstand nearly every day, and nobody has ever been hurt.
And by the way Siva, Sivananda, while an incredible saint, wasn’t what you would consider to be an authority on the asanas behind hatha yoga. Need I remind all of you where this all came from?[/QUOTE]
I have nothing but respect for you ,but without opposing views there can be no discussion . This is what makes a forum imho
I liked your video very much keep up the good work
Peace
Cheers
everyday people yoga what siva says is correct, if someone comes to you with a weak neck it could happen, this you must understand even if the chance is small it is still there. You dont build a roof on a weak base, would you? its pretty logical.
Now most people maybe dont have a weak neck but some day it might happen. And if you teach headstand to beginners i guess there is a chance that this will happen sooner or later. Just because it didnt happen does not mean it is safe to do that. Just like with cigarettes not all get cancer but some do and even some get cancer without smoking.
Siva was not mean when he told you this. He did it to help only, but as you are defending your self you cant see the reality.
Sometimes we need to learn the hard way which is through experience. This is why knowledge from experience is superior to knowledge gotten from education and books.
This does not answer any of the above questions. You are essentially ignoring everything Iyengar has said. And again, as a full-time teacher, experience TEACHING headstand has proven time and time again that even beginner students can practice headstand, as long as they follow the considerations mentioned in the article and video. And I will once again emphasize, practicing headstand does NOT necessarily entail lifting the legs off the mat.
Just because someone is famous does not make it correct.
Yoga is not about asana, headstand is not something needed to have moksha. Just do what you do now and you will get experience, sometimes only experience can open our eyes.
As I said you seem like a nice guy and I don’t want to create any tension between us. So I wish you the best. Take care.