Yogis Anonymous

Headstand

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Headstand Sirsasana

Advanced

By

Ally Hamilton

Headstand, broken down! If this pose is new to you, please take one of our longer tutorials so you can learn the fundamentals and make sure you're ready!

Class details

Benefits

Builds upper body strength
Increases flexibility
Aids digestion
Quiets the mind, good for insomnia
Good for asthma and sinusitis
May help with mild depression

Key Alignment Points

Most of the weight of the body should rest on the arms, not the head, especially in the beginning.
Make sure your elbows are no more than shoulders’ distance apart, interlace your fingers, draw the navel in, and lift (don’t kick!) into your headstand.
Focus your gaze on one point, keep lifting the shoulders away from the ears, and draw the front ribs in.
Spin your inner thighs toward the wall behind you, and drive through the balls of your feet as you spread your toes.
Over time as you practice this pose, you can take more weight onto the head.

Contraindications

Cervical disc and eye issues
May not be good for high or low blood pressure

Ready to work it?

Here are some classes featuring Headstand.

32 minutes

Twisty Flow to Headstand

By Angela Kukhahn on May 9, 2025

Vinyasa Flow Intermediate

This is a quick, fun, energizing flow that blurs the line between intermediate-to-advanced, so please listen to your body, but have no fear because Angela knows how to build a sequence! The peak poses are headstand and koundinyasana 1, but you'll also find yourself playing with building blocks for visvamitrasana, you'll fly by bird of paradise, and you'll open everything up along the way. You'll probably laugh a few times, too.
50 minutes

It's Giving Witchy

By Kate Duyn on Mar 25, 2025

Vinyasa Flow Advanced

Wanna cast some witchy circles of protection and peace with Kate? Grab a couple of blocks and a blanket, and get ready for some magic with Hanuman, funky astavakrasana and headstand as you create great energy from within, and ward off all the madness around us! Then you can get back out there with all your witchy ways and make good trouble. Enjoy, yogis.
70 minutes

Breakin' Rock (revisited)

By Brent Laffoon on Jan 6, 2025

Yoga for Athletes Advanced

A classic power yoga practice designed to challenge both mind and body with a variety of deep core work, standing and arm balances and inversions... enjoy!
57 minutes

In with the New (Year)

By Ally Hamilton on Dec 30, 2024

Vinyasa Flow Intermediate

Hello friends! This is a shorter version of a class I do in person at the end of one year, moving into the beginning of another. We begin with a steady flow to get the breath and energy moving, and open up every major muscle group. It's an intermediate, slower flow with lots of time to feel your feelings and breathe deeply. Savasana happens in a restorative heart opener. Then I give you some journaling prompts to check in with yourself and get clear about where you are now - how you're feeling in your life, whether there are any habits you want take a look at, what it is you'd like to release and what you want to cultivate in the new year. You'll need a pen and paper :) I hope you enjoy, and I'm sending you my best wishes for 2025 <3
17 minutes

Short, Sweet + Strong

By Courtney Harms on Dec 23, 2024

Vinyasa Flow Intermediate

A short, sweet, and strong practice for when you're really short on time, but want to reset physically and mentally. Breathe, strengthen and recharge now!
68 minutes

Flight School (redux)

By Brent Laffoon on Dec 12, 2024

Yoga for Athletes Advanced

It's one thing to build core strength. It's another to learn how to engage your core in order to access the strength you've built. This practice will help you do exactly that. There's a little press handstand tutorial mixed in for those of you who want to work on that. You may just amaze yourself by what you're able to accomplish... enjoy!
74 minutes

Calm, Open, and Balanced

By Ally Hamilton on Nov 19, 2024

Vinyasa Flow Intermediate

We open with a short (7 minute) talk about yoga philosophy including the Yama and Niyama, in particular ahimsa, satya, svadhyaya, and the concept of non-attachment. Also the very human experience of being attached to loved ones and their well-being. Then we head into a flow that targets the hips, shoulders and hamstrings. We have some deep core strengthening, and opportunities to play with tripod headstand variations and arm balances including firefly and bhujapidasana. We close the practice with alternate nostril breathing so you walk away from your mat feeling calm and balanced. Love to all xx
57 minutes

Obstacles as Blessings

By Kate Duyn on Oct 16, 2024

Vinyasa Flow Advanced

A Ganesha-inspired practice designed to free the path in front of you, so energy can flow in spite of obstacles (or because of them). Expect standing balance, arm balance and head balance :) Core strength, breath, and creativity. Grab six (!) blocks if you have them. If not, you can get away with two! Enjoy, yogis!
59 minutes

Action-Packed Flow

By Kate Duyn on Sep 17, 2024

Vinyasa Flow Advanced

The yoga of action, or kriya - yoga IN action! Yoga is something you do, unifying takes energy, commitment, determination and focus, and that's what this practice is all about. Get ready to open your hamstrings, hips and shoulders, and get centered so we can play with headstand and monkey around a bit. Lots of twists and standing balance, too. Let's get to work!
58 minutes

Cows, Monkeys + Fireflies

By Ally Hamilton on Sep 17, 2024

Vinyasa Flow Intermediate

Hello from the Practice Garden! Why haven't we been filming out here lately?! I don't know, but this was beautiful. This is an hour-long flow that targets hamstring and shoulder opening with a lot of love for the hips and core, and includes fun arm balances like crow pose, bhujapidasana and firefly pose, and a tripod headstand with lotus legs if you're in the mood. The pace is steady, this is not a 4-alarm fire, but rather a nice, heat-building pace with time for conscious breath and long holds. Enjoy, yogis!@blocks may be helpful but aren't strictly necessary unless you need to "lift the floor up"! You might want a strap for cow-face pose if your shoulders require patience and care.