BackbendsAdvanced
Head to Foot Pose
Sirsa Padasana
Head-to-Foot Pose bends from Sirsasana, lowering the feet to the upper back and clasping the toes behind the head.
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How to Perform
- 1
Perform Salamba Sirsasana I with forearms rooted shoulder-width.
- 2
Bend the knees and slowly lower the legs behind the back, keeping elbows steady.
- 3
Contract the buttocks and draw thighs down until toes touch the upper back.
- 4
Lift wrists, reach back to grasp the big toes, and arc the spine so heels nestle at the neck.
- 5
Hold briefly with controlled breath, then return to Sirsasana and exit safely.
Benefits
- Combines inversion benefits with an intense spinal extension.
- Keeps spinal nerves nourished by increasing blood flow.
- Strengthens shoulders and arms while deepening chest opening.
Alignment Cues
- Elbows remain no wider than shoulders.
- Thighs descend symmetrically toward the back.
- Hands clasp toes without shifting head placement.
- Neck stays long with minimal weight on the crown.
Common Mistakes
- • Insufficient preparation
- • Forcing depth
- • Compromising breath
- • Lower back compression
Contraindications
- • Cervical spine injury
- • Uncontrolled hypertension or eye disorders
- • Shoulder instability
Recommended Props
WallSpotterBlanket
Tags
AdvancedBackbendsLegsShouldersSpinal ExtensionSpineasana