Utthan Eka Pada Sirasana – Standing One Leg behind Head Pose

Utthan Eka Pada Sirasana or the standing One Leg behind Head Pose is an advanced yoga asana and should be learned in the presence of a qualified yoga instructor. Utthan Eka Pada Sirasana needs extreme flexibility of the legs and a good sense of body balance.

This pose should be attempted only by those who can do the Eka Pada Sirasana without difficulty. Else there is always a risk of fall and injury. Those suffering from sciatica and women who are pregnant should avoid doing this pose.

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How to do Utthan Eka Pada Sirasana (Standing One Leg behind Head Pose)?

  1. The starting position for this asana is the Eka Pada Sirasana, which is a similar asana, done in the sitting pose. Only those who have mastered Eka Pada Sirasana should attempt Utthan Eka Pada Sirasana.
  2. Perform Eka Pada Sirasana. In Eka Pada Sirasana, the practitioner first sits on the floor with legs stretched out. Then the left leg is raised using both hands and brought to the level of the left shoulder. Then the leg is placed behind the neck and hands are placed in the prayer position, close to the chest. This is Eka Pada Sirasana and is the starting position for Utthan Eka Pada Sirasana.
  3. Place both hands on the knee of the left leg and slowly try to stand up. This requires a little practice. Make sure you do not fall. Have a colleague or friend watch over you while you do this.
  4. Once you are able to stand up, make sure you are able to balance in this position. If so, then bring the palms close to the chest in the prayer position.
  5. This is the final position for Utthana Eka Pada Sirasana. Maintain the position for as long as you are comfortable. Breathe normally in this position.
  6. To release the pose, sit down and go back to Eka pada Sirasana. Then release the leg from back of the neck and place it in front. Stretch both legs forward and relax.
  7. Repeat the process with the right leg.

 

Benefits of Utthan Eka Pada Sirasana (Standing One Leg behind Head Pose)

  1. Utthan Eka Pada Sirasana helps to develop extreme flexibility of the legs, groin and the muscles on the side of the abdomen.
  2. This asana gives you a good sense of balance in the final pose.
  3. It tones the reproductive organs.
  4. It massages the muscles at the side of the abdomen.