Inversions-HeadstandIntermediate
Side One-Legged Headstand
Parsva Eka Pada Sirsasana
Side One-Legged Headstand lowers one leg beside the head while the other reaches skyward, demanding lateral core intelligence without sacrificing cervical ease.
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How to Perform
- 1
From a steady headstand, engage both legs and dial ribs toward the spine to stabilize the trunk.
- 2
On an exhale, sweep the right leg sideways toward the floor so it hovers in line with the head while the left leg stays vertical.
- 3
Press strongly through both feet, keeping knees straight and pelvis lifted over the shoulders.
- 4
Hold for 10 to 20 seconds with even breathing, then guide the right leg back to center without wobbling.
- 5
Repeat on the left side before returning to Sirsasana I and lowering with control.
Benefits
- Strengthens groins and outer hips while inverted.
- Enhances control of pelvic stability during uneven leverage.
- Tones abdominal organs through lateral engagement.
Alignment Cues
- Lowered leg hovers in line with the head without dropping the pelvis
- Forearms press evenly into the floor to resist tipping
- Spine stays long with ribs softly knit inward
- Drishti remains steady even as the horizon shifts
Common Mistakes
No common mistakes listed.
Contraindications
- • Uncontrolled hypertension, glaucoma, or retinal pathology
- • Recent cervical spine, shoulder, or brain injury
- • Pregnancy after first trimester unless long-term inversion practitioner
Recommended Props
BlanketWallBlocks