Two-Legged Head-behind-Head Pose
Dvi Pada Sirsasana
Two-Legged Head-behind-Head Pose (Dvi Pāda Śīrṣāsana) stacks both shins behind the neck as the torso lifts upright on a narrow base of support.
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How to Perform
- 1
Sit in Dandasana, bend the right knee, and snug the thigh over the right shoulder, placing the ankle behind the neck.
- 2
Maintain the first leg as you bend the left knee, threading the left shin over the shoulder and locking ankles behind the head.
- 3
Plant fingertips beside the hips, press down, and draw the chest upward to balance on the sitting bones.
- 4
Bring palms to prayer or clasp the wrists in front of the heart while keeping the spine tall and breath steady.
- 5
After 3–5 breaths, release the hands, unlock the ankles gently, extend both legs forward, and repeat with the opposite leg entering first.
Benefits
- Opens hips, knees, and ankles while lengthening the entire posterior chain.
- Strengthens spinal extensors and deep core muscles for upright balance.
- Stimulates abdominal organs and encourages inward focus.
Alignment Cues
- Sitting bones root vertically under the spine
- Back of the neck stays long as head centres
- Shoulders relax away from ears even as legs hook
- Breath remains deep yet quiet
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or ankle injury
- • Cervical spine instability