SI

Advancedinversion

Variations (1)

Tripod Headstand One Leg Extended

Sirsasana II Eka Pada · शीर्षासन II एक पाद

Also known as: One-Leg Tripod Headstand

SirsaHead·EkaOne·PadaLeg·AsanaPose — II

Tripod Headstand One Leg Extended, also called One-Leg Tripod Headstand is a classical yoga posture. Its Sanskrit name Sirsasana II Eka Pada translates word-for-word as: Sirsa (Head) · Eka (One) · Pada (Leg) · Asana (Pose — II). 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. Balance refinement. Hip flexor engagement. 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 wrist injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

3

Core strength in tripod
Balance refinement
Hip flexor engagement
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

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.
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Practise a forearm inversion (Pincha Mayurasana) instead, or use a wall-supported headstand to remove wrist load entirely.
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.

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

✕Kicking up with momentum instead of controlled engagement

✕Collapsing into the shoulders — push the floor away

✕Holding the breath — maintain steady breathing

✕Looking around the room — keep the gaze steady

✕Coming down too quickly — lower with control

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

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

strengthbalance

Pose Type

inversion

Body Focus

core

Focus Areas

strengthbalance

Yoga Styles

iyengarashtanga

When to Practice

peak pose

Position

inverted

Practice Flow

SI

Sirsasana II

Adho Mukha Svanasana

Standing Forward Bend

Forearm Stand

SI

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Come into Sirsasana II (Tripod).

2

2. Stabilize.

3

3. Lower right leg — 90° or to floor.

4

4. Left leg stays up.

5

5. Hold 3-5 breaths.

5 more steps remaining

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Frequently Asked Questions

Common questions about Sirsasana II Eka Pada

What is Tripod Headstand One Leg Extended?

Tripod Headstand One Leg Extended, also called One-Leg Tripod Headstand is a classical yoga posture. Its Sanskrit name Sirsasana II Eka Pada translates word-for-word as: Sirsa (Head) · Eka (One) · Pada (Leg) · Asana (Pose — II). 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. Balance refinement. Hip flexor engagement. 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 wrist injury should approach with care or consult a qualified teacher.

What are the benefits of Tripod Headstand One Leg Extended?

Core strength in tripod. Balance refinement. Hip flexor engagement.

Who should avoid Tripod Headstand One Leg Extended?

Avoid this pose if you have: Neck injuries, Wrist injuries, High blood pressure.

How many steps are in Tripod Headstand One Leg Extended?

Tripod Headstand One Leg Extended is practiced in 10 steps. Come into Sirsasana II (Tripod).

Is Tripod Headstand One Leg Extended suitable for beginners?

Tripod Headstand One Leg Extended is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Tripod Headstand One Leg Extended?

You may use: wall. Props make the pose more accessible and comfortable.

What conditions does Tripod Headstand One Leg Extended help with?

Tripod Headstand One Leg Extended is therapeutic for: strength, balance.

What poses should I do before Tripod Headstand One Leg Extended?

Prepare with: Sirsasana II, Adho Mukha Svanasana, Standing Forward Bend, Forearm Stand. These warm up the relevant muscles and joints.