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Advancedseated

Variations (1)

EK

One Leg Behind Head Pose

एक पाद शीर्षासन

Eka Pada Sirsasana, or One Leg Behind Head Pose, is a very advanced seated pose that requires extreme flexibility in the hips and shoulders. It opens the hips, stretches the hamstrings, and improves spinal flexibility.

Anatomy Involved

Benefits

5

Avoid If

5
  • Hip injury
  • Shoulder injury
  • Back injury
  • Neck injury
  • Sciatica

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed
✕Forcing the knees down — let gravity work naturally
✕Collapsing the chest and slouching forward
✕Tensing the neck and jaw
✕Rushing into the pose without proper alignment first
✕Forcing the hips open beyond their current range
✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues
  • 1Sit on the front edge of your sitting bones
  • 2Lengthen the spine upward on each inhalation
  • 3Keep the chest lifted and shoulders relaxed
  • 4Ground down through the sitting bones
  • 5Maintain an elongated spine — avoid rounding the back
  • 6Allow the hip joints to open gradually — never force
  • 7Hinge from the hips, leading with the chest

Pose Details

Pose Type

hip openerforward bendseated

Body Focus

hipshamstringsspineshoulders

Focus Areas

flexibilitystrengthbalancebreathing

Best For

athletes

Yoga Styles

hathaiyengarashtanga

When to Practice

peak pose

Position

seated

Target Areas

AdductorsHamstringsDeltoidsUpper BackLower Back

Practice Flow

Staff Pose
Staff Pose
Baddha Konasana
Baddha Konasana
Upavistha Konasana
Upavistha Konasana
ON
This pose
Supta Matsyendrasana I (Supine Spinal Twist)
Supta Matsyendrasana I (Supine Spinal Twist)
Savasana
Savasana

About this Pose

Eka Pada Sirsasana, or One Leg Behind Head Pose, is a very advanced seated pose that requires extreme flexibility in the hips and shoulders. It opens the hips, stretches the hamstrings, and improves spinal flexibility.

How to Practice

1

1. Sit in Dandasana, with your legs extended in front of you.

2

2. Bend your right knee and bring your right foot close to your body.

3

3. Gently guide your right foot behind your right shoulder.

4

4. Use your hands to guide your right foot if necessary, ensuring no strain on the neck.

5

5. Make sure your right foot is securely resting behind your neck.

5 more steps remaining

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Frequently Asked Questions

Common questions about One Leg Behind Head Pose

What is One Leg Behind Head Pose?

Eka Pada Sirsasana, or One Leg Behind Head Pose, is a very advanced seated pose that requires extreme flexibility in the hips and shoulders. It opens the hips, stretches the hamstrings, and improves spinal flexibility.

What are the benefits of One Leg Behind Head Pose?

Increases hip flexibility. Stretches the hamstrings. Improves spinal flexibility. Stimulates the abdominal organs. Calms the mind.

Who should avoid One Leg Behind Head Pose?

Avoid this pose if you have: Hip injury, Shoulder injury, Back injury, Neck injury, Sciatica.

How many steps are in One Leg Behind Head Pose?

One Leg Behind Head Pose is practiced in 10 steps. Sit in Dandasana, with your legs extended in front of you.

Is One Leg Behind Head Pose suitable for beginners?

One Leg Behind Head Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for One Leg Behind Head Pose?

You may use: strap, blanket. Props make the pose more accessible and comfortable.

What poses should I do before One Leg Behind Head Pose?

Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.

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