Asana tip sheet #15 – Ardha Sirsasana (half headstand)

Ardha sirsasana or half headstand, could be considered an advanced pose in that it requires you to first master full headstand.

Usually the ardha or “half” version of a pose is a modification on the way to the full pose. But not in this case.

Ardha sirsasana requires a fair amount of core strength. The best preparation consists of dynamic movements that require the body parts to work in unison to stabilize the deep lines that run through the body and coordinate complex actions. Things that fall into this category are legs lifts while in high plank pose, side plank pose (vasisthasana) and crossbody arm and leg lifts.

There’s been some controversy among yoga practitioners about the safety of inversions. The two camps are divided about whether the benefits outweigh the potential for injury, and there is certainly a need for acknowledging where your personal beliefs fall along this spectrum. Ultimately your views about inversions in general will affect how beneficial they are or aren’t for you.

Tania and I are in the camp that the benefits of inversions can be fully realized only if:  1) you learn to do them with proper preparation, and 2) you do not fall into the “probably should not be doing them” category.

How to evaluate that?

Well, that requires taking into account many factors and is a bigger discussion than this article can take on right now, which is why we’re developing a course on mastering sirsasana safely. We’ll cover the core strengtheners, the steps to getting into and out of the pose, how to evaluate the readiness of a student or yourself, modifications for the inflexible or for different body types and proportions and how to work away from the wall.

As an added bonus, we’ll also teach the steps to get into ardha sirsasana, tripod headstand and one version of hasta mukha sirsasana (unbound headstand).

Sound good? If you’re interested in learning about our upcoming course, be sure you’re signed up on our email list! We’ll be releasing the program after the first of the year, so stay tuned.

As usual, download the pdf of this tip sheet at the bottom of this post.

asana name = ardha sirsasana

• ardha = half
• sirsa = head
• asana = seat

benefits

• Increases blood flow to the brain and organs.
• Draws focus inward and allows us to see the world (and ourselves) from a different perspective.
• Improves balance and concentration.
• Strengthens muscles of shoulders, back and neck.
• Stimulates the immune and endocrine systems.
• Activates the crown chakra.

contraindications

• eye conditions
• high blood pressure
• brain injury
• menstruation
• neck or back injury
• vertigo

preparations and modifications

• For tight hamstrings: bend legs.
• Bring legs only partially down; work up to parallel to floor.
• Place a double mat or folded blanket under arms and head for comfort.
• Set up with wall behind you to prevent falling and to build confidence.

attitude

• Inner strength or sthira bhaga (steady power)

Conclusion

If you haven’t mastered full headstand yet, spend some time truly nurturing your relationship with that pose and all that gets revealed in the process (i.e., where are you strong, weak, fearful, brave, tentative?).

And then when you’re ready, take on this variation of the king of asana with the knowledge that the journey will make you stronger in all possible ways.

What you can do next

• Leave us a comment…is this pose a part of your personal practice? If you’re a teacher, what challenges have you faced when teaching this pose to a variety of students? Scroll down and leave us a comment below!
• Grab your free asana tip sheet by clicking the button below.