Leg Behind Head
Eka Pada Sirsasana
Leg Behind Head (Eka Pāda Śīrṣāsana) loops a single leg over the neck while the spine lifts tall, marrying deep hip opening with poised stillness.
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How to Perform
- 1
Sit in Dandasana, flex the left knee, and clasp the foot with both hands close to the chest.
- 2
Rock the thigh gently to warm the hip, then draw the shin over the shoulder as you lean slightly forward.
- 3
On an exhale hook the ankle behind the neck, pressing the calf to the upper back while the opposite leg stays long and active.
- 4
Root the sitting bones, lift the sternum, and bring palms to Anjali Mudra or rest them beside the hips for support.
- 5
Hold 5 steady breaths, keep the back leg heavy to the mat, then release the ankle and repeat on the other side.
Benefits
- Unlocks deep external rotation in the hip and lengthens the hamstrings.
- Strengthens spinal muscles and teaches axial lift under load.
- Massages abdominal organs to support digestion and detoxification.
Alignment Cues
- Sitting bones root as crown lifts
- Neck stays long—avoid poking the chin forward
- Front thigh presses toward the floor to stabilise
- Breath remains calm and even
Common Mistakes
No common mistakes listed.
Contraindications
- • Acute knee, hip, or sacroiliac injury
- • Lumbar disc prolapse