Standing Foot-Behind-Head Pose
एक पाद शीर्ष पादासन
Target Muscles
Benefits (5)
- + Dramatically increases hip flexibility
- + Stretches hamstrings and groin
- + Strengthens standing leg and core
- + Improves balance and concentration
- + Enhances body awareness
Avoid If (7)
- - Severe hip injury
- - Knee injury
- - Sciatica
- - Hamstring injury
- - Spinal injury
- - Neck injury
- - Vertigo
About
Standing Foot-Behind-Head Pose is an extremely advanced standing posture requiring exceptional hip flexibility, hamstring length, and balance. It deepens the hip opening and challenges the practitioner's stability and body awareness.
Step-by-Step Instructions
1. Stand in Tadasana. Inhale, bend your right knee and lift your right foot up.
2. Grasp your right foot with both hands, drawing the right knee towards your chest.
3. Exhale, slowly lift the right leg higher, hooking the right foot onto your right shoulder, holding the foot with your right hand.
4. Lean the torso slightly forward to help bring the right foot behind the head.
5. Guide the right foot behind the neck and over the head, opening the right knee upwards and outwards.
6. Reach your right hand under the right leg and grasp the big toe of your right foot.
7. Bring your left hand to Anjali Mudra at the chest or place it on your hip for balance.
8. Keep the standing left leg straight and strong, lifting the thigh upwards.
9. Lengthen the spine and open the chest. Keep the hips as level as possible.
10. Hold for a few breaths, maintaining balance and stability.
11. Exhale, slowly release the leg and return to Tadasana. Repeat on the other side.