Variations (1)
Eka Pada Sirsasana
एक पाद शीर्षासन
Eka Pada Sirsasana (One-Legged Headstand) is a headstand variation where one leg lowers toward the floor while the other stays vertical.
Anatomy Involved
Benefits
- Core strength in inversion
- Hip flexor engagement
- Balance refinement
- Builds headstand confidence
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injuries
- Shoulder injuries
- High blood pressure
- Glaucoma
- Not for beginners
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
About this Pose
Eka Pada Sirsasana (One-Legged Headstand) is a headstand variation where one leg lowers toward the floor while the other stays vertical.
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 Eka Pada Sirsasana?
Eka Pada Sirsasana (One-Legged Headstand) is a headstand variation where one leg lowers toward the floor while the other stays vertical.
What are the benefits of Eka Pada Sirsasana?
Core strength in inversion. Hip flexor engagement. Balance refinement. Builds headstand confidence.
Who should avoid Eka Pada Sirsasana?
Avoid this pose if you have: Neck injuries, Shoulder injuries, High blood pressure, Glaucoma, Not for beginners.
How many steps are in Eka Pada Sirsasana?
Eka Pada Sirsasana is practiced in 10 steps. Come into Salamba Sirsasana (Supported Headstand).
Is Eka Pada Sirsasana suitable for beginners?
Eka Pada Sirsasana is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Eka Pada Sirsasana?
You may use: wall. Props make the pose more accessible and comfortable.
What conditions does Eka Pada Sirsasana help with?
Eka Pada Sirsasana is therapeutic for: strength, balance.
What poses should I do before Eka Pada Sirsasana?
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