Mastering Sirsasana & Sarvangasana with Iyengar Props

Going up into headstand with control, rather than jumping, is key to protecting the neck and shoulders. This can be difficult at first, so we use specific techniques and preparations to build the core strength and awareness needed for a slow, controlled ascent.

Sirsasana (Headstand) and Sarvangasana (Shoulderstand) are the king and queen of asanas. They are learned after adequate preparation and are refined over time to allow for longer, more beneficial holds. Our upcoming short course will focus on leveling up your Sirsasana practice.

This is a Sirsasana (headstand) variation with straight legs, practiced at the corner of two walls. This setup is excellent for refining alignment and building the strength to sustain the pose for many years.

Here is another Sirsasana variation, with the legs in Baddha Konasana (Bound Angle Pose). Practicing leg variations while inverted challenges your balance and deepens the work in your hips and core.

A group of students practicing Sirsasana variations using wall panels for support. The wall is an invaluable teacher, providing feedback that helps to correct imbalances and build a strong, centered headstand.

What you do after headstand is as important as the pose itself. This video shows a simple and effective way to release the neck using bolsters, a crucial step to complement the practice of Sirsasana and ensure long-term neck health.

This is an effective and quick strategy for learning to balance in headstand. By holding the position with bent legs and feet to the buttocks, you can find your center of gravity before extending the legs up, making the final pose more stable.

If your headstand looks more like a banana, it means the core and back are not properly engaged. This video shows a partner adjustment to help correct the "banana back" and find a straight, aligned position from the shoulders to the feet.

An empty corner in your home can be a great yoga prop. This video shows how to practice Sirsasana in a corner to get feedback on your alignment. Touching the walls evenly with your arms and legs helps you find your center, especially if you have imbalances.