Vinyala

Pose sheet

Feet-to-Head Pose

Śīrṣapādāsanaशीर्षपादासन

Balance on your head and forearms, arching until your feet touch your head.

Open this pose in the 3D body

Steps

Support

Crown of the head and forearms; hands interlaced behind the head.

Enter

  1. Steady Śīrṣāsana on your crown and forearms, with hands interlaced.
  2. Exhale; bend your knees and move your feet backward.
  3. Extend your back and hips, slowly lowering your thighs.
  4. Bring your feet into contact with the back of your head.

Hold

  1. Keep your elbows grounded, as wide apart as your shoulders.
  2. Press your forearms down and keep your hands interlaced.
  3. Engage your glutes.

Exit

  1. Inhale; lift your feet away from your head, returning to Śīrṣāsana.
  2. Lower your feet slowly, maintaining support through your forearms.
  3. Rest in Child’s Pose.
Breathing
Exhale while lowering; inhale when returning to Śīrṣāsana.
Duration
Two or three breaths.

Adapt

Adaptations

  • Smaller rangeLower partway; keep your feet away from your head.
  • BlanketPlace a firm, evenly folded blanket beneath your head and forearms.
  • Upright alternativeStay in Śīrṣāsana without arching your torso.

Variations

  • Interlaced-hands variation: interlaced hands holding big toes, wrists slightly lifted.

Signals of effort

  • Inverted, with weight on the head and forearms.
  • Deep extension of the spine and hips.
  • Balance control with the legs behind the torso.