Shirshasana, or headstand, is called the queen of asanas. This is one of the most useful postures in yoga. But before you master this and other inverted poses, it is worth going through a little training.

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How useful is shirshasana and other inverted poses? First of all, this is an excellent prevention – due to the outflow of blood from the legs and unloading of blood vessels. They also improve digestion by stimulating blood circulation in the abdominal cavity. Inverted postures allow you to train the heart muscle, deepen breathing and cleanse the lungs. Finally, they normalize hormonal balance and saturate the brain with a large amount of oxygen.

According to the philosophy of yoga, shirshasana and other inverted asanas direct the flow of energy in the body from the lower energy centers to the higher ones and make the work of the mind more harmonious. Some advanced yogis immerse themselves in inverted poses in deep meditation, using special and visualizations.

Of course, inverted poses are only useful if performed correctly. At the initial stage, these asanas are often the most difficult to perform, and there are several reasons for this. Firstly, in order to correctly perform a stand on the head, forearms or arms, you need sufficiently mobile shoulder joints and strong muscles of the arms, shoulders and back. This will allow you to properly maintain the position of the body and relieve the most fragile parts of the spine – the neck and lower back. Secondly, you need to be able to make a fairly deep slope, that is, at least freely lower your palms to the floor, keeping your legs straight. This requires good mobility of the hip joints. And finally, you need to be able to ensure maximum stability of the body.

Therefore, before embarking on the development of inverted poses, you need to work on the joints of the shoulders, pelvis, back muscles and learn how to hold bandhas in asanas. Especially for this, I prepared a set of auxiliary exercises and half-inverted poses.


Fold your hands in an elbow lock and lean forward, lowering your arms and head to the floor. Transfer the main weight to the front half of the feet. Tighten the perineum muscles slightly and point the navel towards the spine. Rock the body alternately left and right, transferring more weight to the right and left legs. Do not bend your knees. Do 8-10 times.