Advanced SittingIntermediate
Sage Durvasas's Pose
Durvasasana
Sage Durvāsas's Pose is a standing balance that threads the leg behind the head while the torso folds forward in humble steadiness.
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How to Perform
- 1
Stand in Tadasana, bend the left knee, and cradle the foot to warm the hip.
- 2
Hook the left leg behind the neck as in Leg Behind Head, keeping the standing leg strong and the core engaged.
- 3
Inhale to lengthen the spine, then exhale and hinge forward, placing both palms on the floor beside the right foot.
- 4
Shift weight into the hands, lift the chest slightly, and breathe evenly while the standing leg remains straight and grounded.
- 5
Press through the standing heel to rise back up, support the leg as you release it, and repeat on the second side.
Benefits
- Strengthens the standing leg and ankles while cultivating hip mobility.
- Lengthens the hamstrings and spinal muscles through a deep forward fold.
- Builds focus and equanimity by combining balance with an intense bind.
Alignment Cues
- Standing hip remains stacked over the ankle
- Spine lengthens forward even as the torso folds
- Hands press evenly into the floor to share the load
- Breath stays rhythmic and grounded
Common Mistakes
No common mistakes listed.
Contraindications
- • Vertigo or balance disorders
- • Hamstring or knee injuries
Recommended Props
WallBlocksStrap
Tags
AdvancedAdvanced SittingBalanceHipsLeg Behind HeadLegsasana