Variations (1)
One Leg Behind Head Pose
One Leg Behind Head Pose · एक पाद शीर्षासन
Also known as: Foot-Behind-Head Pose · Eka Pada Sirsasana
One Leg Behind Head Pose, also called Foot-Behind-Head Pose is a classical yoga posture whose Sanskrit roots break down as: Eka (One) · Pada (Leg) · Sirsa (Head) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to stretch the hip flexors, lengthen the hamstrings and open and strengthen the shoulders. Stretches the hamstrings. Improves spinal flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A strap and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and sciatica should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Hamstrings(lengthening)
The powerful muscles running down the back of your thighs are experiencing a deep, sustained stretch, particularly on the straight leg. This lengthening occurs as the pelvis tilts forward over the femur, creating traction along their entire length and releasing chronic tightness. Energetically, releasing tension in the hamstrings helps ground the practitioner, allowing apana vayu—the downward-moving energy—to flow freely and fostering a sense of stability and connection to the earth.
Deep Hip Rotators(lengthening)
Nestled deep within the buttocks, these small but mighty muscles are actively lengthened as one leg is externally rotated and abducted to bring the foot behind the head. This action creates space within the hip joint capsule, decompressing the femoral head from the acetabulum. From a yogic perspective, this unwinds the deep energetic knots often held in the hips, releasing stored emotions and promoting a feeling of liberation and openness in the pelvic region.
Gluteus Maximus(lengthening)
The largest muscle of your buttock, the gluteus maximus, is significantly lengthened in this pose, especially on the leg that is behind the head. Its broad fibers are stretched as the hip goes into deep external rotation and flexion, creating a profound opening. This release helps to unlock the sacrum and pelvis, often tight from prolonged sitting, inviting a sense of spaciousness and ease in the entire lower back and hip complex, allowing prana to flow more freely through the root chakra.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Reduce the range of motion, avoid full arm extension, and use props to limit load on the shoulder joint.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend both knees generously, hinge from the hips rather than rounding the spine, and rest hands on blocks or thighs.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Let the head hang heavy without actively pulling it toward the shins; release all neck tension.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Strap
Loop a strap around the feet when the hands cannot reach — this maintains proper spinal length and prevents rounding the lower back to close the gap.
Folded Blanket
Place a folded blanket under the sitting bones to ease the forward tilt of the pelvis and reduce strain at the hamstring attachment.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Sit in Dandasana, with your legs extended in front of you.
2. Bend your right knee and bring your right foot close to your body.
3. Gently guide your right foot behind your right shoulder.
4. Use your hands to guide your right foot if necessary, ensuring no strain on the neck.
5. Make sure your right foot is securely resting behind your neck.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about One Leg Behind Head Pose
What is One Leg Behind Head Pose?
One Leg Behind Head Pose, also called Foot-Behind-Head Pose is a classical yoga posture whose Sanskrit roots break down as: Eka (One) · Pada (Leg) · Sirsa (Head) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to stretch the hip flexors, lengthen the hamstrings and open and strengthen the shoulders. Stretches the hamstrings. Improves spinal flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes. A strap and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and sciatica should approach with care or consult a qualified teacher.
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.
Build Your Own Sequence
Combine One Leg Behind Head Pose with other poses