Variations (1)
One-Legged Headstand
Eka Pada Sirsasana · एक पाद शीर्षासन
Also known as: Single Leg Headstand · Eka Pada Sirsasana
One-Legged Headstand, also called Single Leg Headstand is a classical yoga posture. Its Sanskrit name Eka Pada Sirsasana translates word-for-word as: Eka (One) · Pada (Leg) · Sirsa (Head) · Asana (Pose). In this posture, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to engage the core, open and strengthen the shoulders and stretch the hip flexors. Hip flexor engagement. Balance refinement. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A wall can be used to make the posture more accessible and support correct alignment. Practitioners with neck pain and shoulder injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Core strength in inversion
- Hip flexor engagement
- Balance refinement
- Builds headstand confidence
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Avoid all weight-bearing on the head and neck; practise supported Setu Bandha or legs-up-the-wall instead.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Avoid weight-bearing inversions entirely; practise supported Setu Bandha or Viparita Karani as an alternative.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Avoid this inversion entirely or keep the head above heart level at all times; never hold the breath.
Glaucoma / Eye Pressure
Inverted and head-below-heart positions increase intraocular pressure, which can be harmful for those with elevated eye pressure.
Avoid this inversion entirely; practise Viparita Karani (legs-up-the-wall) with a bolster under the hips as an alternative.
Props That Can Help
Optional supports — use when helpful, not required
Wall
Use the wall for support as you build the strength and confidence needed for the full unsupported inversion — kick up gently and walk the feet down slowly.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Engage the core to maintain stability
- 2Press firmly through the foundation — hands, forearms, or head
- 3Keep the body in one straight line from base to feet
- 4Breathe steadily — do not hold the breath
- 5Come down slowly and with control
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
neck pain
Do not attempt — practice Dolphin Pose instead.
Target Areas
Practice Flow
How to Practice
1. Come into Salamba Sirsasana (Supported Headstand).
2. Body fully inverted, legs straight up.
3. Engage the core strongly.
4. Exhale, slowly lower the right leg toward the floor.
5. Left leg stays vertical.
5 more steps remaining
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Frequently Asked Questions
Common questions about Eka Pada Sirsasana
What is One-Legged Headstand?
One-Legged Headstand, also called Single Leg Headstand is a classical yoga posture. Its Sanskrit name Eka Pada Sirsasana translates word-for-word as: Eka (One) · Pada (Leg) · Sirsa (Head) · Asana (Pose). In this posture, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to engage the core, open and strengthen the shoulders and stretch the hip flexors. Hip flexor engagement. Balance refinement. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A wall can be used to make the posture more accessible and support correct alignment. Practitioners with neck pain and shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of One-Legged Headstand?
Core strength in inversion. Hip flexor engagement. Balance refinement. Builds headstand confidence.
Who should avoid One-Legged Headstand?
Avoid this pose if you have: Neck injuries, Shoulder injuries, High blood pressure, Glaucoma, Not for beginners.
How many steps are in One-Legged Headstand?
One-Legged Headstand is practiced in 10 steps. Come into Salamba Sirsasana (Supported Headstand).
Is One-Legged Headstand suitable for beginners?
One-Legged Headstand is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for One-Legged Headstand?
You may use: wall. Props make the pose more accessible and comfortable.
What conditions does One-Legged Headstand help with?
One-Legged Headstand is therapeutic for: strength, balance.
What poses should I do before One-Legged Headstand?
Prepare with: One Leg Behind Head Pose, Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Eka Pada Sirsasana with other poses