Inversions-HeadstandBeginner

Side Headstand

Parsva Sirsasana

Side Headstand rotates the torso and legs ninety degrees while balanced on the crown, wringing the spine and sharpening core control inside the inversion.

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How to Perform

1
From a steady Sirsasana I, press forearms down and engage ankles and thighs together.
2
On an exhale, rotate both legs and pelvis to the right, turning the waist in one piece while head and arms stay fixed.
3
Keep hips stacked over shoulders as ribs slide toward the twisting direction and breath stays even.
4
Hold for 3 to 5 slow breaths maintaining the twist, then unwind back through center on an inhale.
5
Repeat to the left before lowering through the standard headstand descent.

Benefits

Strengthens obliques and deep spinal rotators under load.
Improves equilibrium by challenging asymmetrical weight shifts.
Stimulates digestive organs through axial rotation.

Alignment Cues

Pelvis stays stacked above the crown despite rotation
Elbows root evenly to prevent collapse
Ribs wrap toward the twisting side while neck stays neutral
Drishti remains steady to anchor balance

Common Mistakes

No common mistakes listed.

Contraindications

• Uncontrolled hypertension, glaucoma, or retinal pathology
• Recent cervical spine, shoulder, or brain injury
• Pregnancy after first trimester unless long-term inversion practitioner

Recommended Props

BlanketWallStrap