Eka Pada Sirasana – One Leg behind Head Pose

Eka Pada Sirasana or One Leg behind Head Pose is practiced in the sitting position. It is an advanced yoga pose and requires very good flexibility of the leg and groin muscles.

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Eka Pada Sirasana needs extreme flexibility of the legs and hence should be avoided by those suffering from sciatica and also by pregnant women.


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

  1. Sit on the floor or your yoga mat with legs stretched out.
  2. Fold the left leg and hold the left ankle from outside with your right hand.
  3. Take the left hand and place it above the right hand holding the leg at the location of the lower calf muscles.
  4. Now very gently pull the left leg as high as possible. Be careful and gentle while doing this as it may cause injuries to muscles if done suddenly. Take the leg up as far as it can go. Do not strain.
  5. Now pull the leg towards your shoulder. Is your leg flexible enough to place it over the left shoulder? Try it and see. Do it gently and don’t use extra force.
  6. If your leg muscles are flexible enough, you will be able to place the left leg over the left shoulder.
  7. Adjust the position so that the left leg now rests behind the neck. This requires some practice.
  8. Now bring the hands down and let the two palms touch each other in the prayer position.
  9. Bring the palms in prayer position to the chest.
  10. Remain in this position for as long as you are comfortable.
  11. Repeat this with the right leg above the shoulders.


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

  1. Eka Pada Sirasana will increase the flexibility of the legs.
  2. It tones the sexual organs.
  3. It massages the sides of the abdomen.
  4. It is good for varicose veins if done for prolonged period.

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