Turning yoga upside down: The science and mystery of the headstand

Have you ever wondered what’s happening inside your body when you kick up into a headstand during yoga? Shirshasana, or the headstand, is often called the “king of asanas” for its impressive physical and mental benefits. But beyond the sense of accomplishment, there’s a fascinating science behind what your body does in this iconic pose.

The Science Behind Headstand

In the 1960s, researchers measured how much energy the body uses in different positions: lying down, standing, and balancing in a headstand. They found that while lying down uses about 200 milliliters of oxygen per minute, standing increases this to 227 milliliters. In a headstand, however, oxygen consumption jumps to 336 milliliters per minute—almost 70% more than lying down and nearly 50% more than standing. This means holding a headstand burns more calories than standing still, as your muscles work harder to keep you balanced.

Why Is Headstand So Demanding?

Although it might seem like standing on your head is simply an upside-down version of standing on your feet, your body has to work much harder. The muscles responsible for balance aren’t used to this position and must constantly adjust to keep you from falling. Even when someone is suspended upside down by the feet (removing the need to balance), the energy cost is higher than standing, but not as high as a true headstand. This shows that both inversion and active balancing make the headstand uniquely challenging.

What Does This Mean for Your Practice?

For yoga practitioners, the headstand is a light but meaningful workout. It engages your core, shoulders, and balance more than simply standing, and requires focus and concentration. Over time, as you practice and your body adapts, you may find the pose becomes easier and your energy use decreases as your muscles become more efficient.

If you’re new to headstands, start with preparatory poses and use a wall for support until you feel confident. Progress gradually, and always listen to your body to practice safely.

The Hidden Adaptation

What’s most interesting is that even when performed as steadily as possible, the headstand requires significantly more energy than standing upright. This highlights how our bodies are fundamentally adapted for life on our feet, not upside down. Inversions like Shirshasana challenge your neuromuscular and circulatory systems in unique ways, potentially improving balance, circulation, and mind-body awareness with regular practice.

The Bottom Line

The headstand isn’t just a test of strength or a party trick—it’s a scientifically proven way to boost your metabolism, challenge your balance, and sharpen your mind. Next time you turn your world upside down on the mat, remember: you’re building physical strength and tapping into a deeper sense of body awareness and energy. Shirshasana truly earns its title as the king of poses, both in tradition and in science.

Tips for yoga practitioners:

Build strength and balance gradually, starting with preparatory poses and wall support. Practice consistently to help your body adapt and improve efficiency.

Prioritize safety by listening to your body, avoiding strain, and considering guidance from a qualified instructor.

Progress slowly and stay mindful to maximize benefits and minimize injury risk.

Inspired by the research of S. Rao, Journal of applied physiology, 1962

doi: 10.1152/jappl.1962.17.1.117