1. Sit in Vajrasana.

    Hold each elbow with the opposite palm.

    Place the elbows a few inches in front of the
    knees.

    Interlace the fingers so that a triangle is formed   

    on the ground. Do not change the position of the 

    elbows from this moment and until releasing the  

    posture.

Emphasis and Awareness:

This is the base of the posture; therefore, it is critical that it will be balanced and static. The aim is to reduce the load on the head by having it rest on the interlaced fingers and elbows.

Make sure an equilateral triangle is created.

Avoid moving the elbows or disengaging them from the ground.

Relax the shoulders.

2. Place the top of the head on the ground so that  

    the back of the head is supported by the 

    interlaced fingers.

3. Tuck the toes in so that the weight of body is  

    divided between the toes and the top of the head.

    Slowly straighten the legs.

    Advance the feet by walking the toes in little steps

    toward the top of the head, with elongation of the

    back and the muscles at the back of the legs.

    Straighten the back throughout.

Emphasis and Awareness:

Keep the legs straight.

At the end of this phase make sure the entire body's weight is supported by the three points which are the base of the posture (the two elbows and the top of the head).

Feel elongation along the back and along the back of the legs.

Try to push your buttocks as further away as possible from the ground.

Be aware of the contact between the three points of your base and the ground.

While performing this phase increase awareness to the top of the head — Sahasrara Chakra — and its connection with the ground.

4. Gently detach the right foot toes from the ground.

    Slowly bring the right knee to the chest and the

    heel to the buttocks.

    Gradually and without extreme movements lift the

    left leg and adjoin it to the right leg.

    Breathe deeply and balance the body in the

    posture.

Emphasis and Awareness:

Pay attention to the elongation from the top of the head to the buttocks.

Constantly sense the weight of the body resting on the base of the posture, divided between all three points of the triangle.

5. Breathe deeply and slowly and with a slow 

    exhalation lift the knees so the thighs are aligned 

    and form an extension to the body.

6. While taking a deep inhalation, raise the toes and 

    extend the legs upward.

Duration:

From 10 seconds to 10 continues minutes.

Emphasis and Awareness:

Sense elongation from the toes to the top of the head.

Try to avoid any movement and keep the body stable. Be aware of areas where there is tension and try to relax it.

The eyes must be shut. Beginners can practice with eyes opened and focused on a single point in front of them, until they have mastered the Asana sufficiently, to stay in complete balance with closed eyes.

Relax the feet and feel how they are being pulled upward.

Relax the legs throughout their entire lenght.

Make sure the body is elongated and vertical to the ground.

Avoid rounding or arching the vertebras of the backs.

Be focused at all the times in the Sahasrara Chakra, the center at the top of the head.

Release:

Release your body from the asana in a reverse order. Then remain with your head lowered to the ground for a few seconds, in order to regulate the blood circulation.

Benefits:

In Sirshasan the legs, which carry the body's weight all day long, are rested.

Sirshasan allows for a reverse flow within the body, and therefore it is good for improving the blood circulation.

The posture allows for better blood flow onto important parts of the body, such as the brain, the heart and the spinal cord. It brings regulated supply of oxygen to all of the body limbs and it helps release blockages.

This posture is good for balancing the sexual energy, for transcending above it and for treating problems such as: excessive sexual desire, wet dreams, and premature ejaculation. The sexual energy is an inherent energy that affects all of life's functions. So in order to live long and function properly, one should avoid wasting it. Keeping this energy helps the body transform it into spiritual energy (sex sublimation).

Ongoing practice of headstand brings smooth and fuller breathing, even though beginning practitioners may initially experience some difficulties breathing correctly.

On the energetic level, this asana connects the legs (which are limbs connected to the earth element) with the sky. At the same time, the highest limb physically and energetically — the head, comes into union with the energy of the earth. Such energetic connections balance the flow of Prana in the entire body.

In the higher levels Sirshasan is considered a Mudra, in which the flow directions of Prana and Apana are reversed. The goal of this Mudra is realized when the Prana and Apana flows are united and come to a halt — and then Kundalini Shakti awakens.

Due to the asana's many effects in the physical and mental planes, it is highly recommended as a practice before meditation.

Swami Sivananda called it "the queen of all postures".

This Asana is forbidden for women during their menstrual period.