Yoga BLOG

Eka Pada Shirshasana - Foot behind the head Eka Pada Shirshasana not only looks elegant, but is also one of the essential yoga exercises that promotes mobility and flexibility of the hips. The Eka Pada Shirshasana pose involves placing the foot behind the head. This exercise has many benefits and can be easily performed even in a small space, but it also requires a great deal of flexibility and a certain amount of patience. The execution of Eka Pada Shirshasana The starting position is Dandasana with your legs stretched out. Make sure your lower back is straight and that you're sitting evenly on your sitting bones. First, bring your right leg toward your body, bending your knee outward. This opens your calf toward your body. Grab the sole of your foot with your left hand and the inside of your calf with your right hand. While pulling your foot toward your head with your left hand, extend your leg with your right hand. Roll your butt into the floor and straighten your back as you pull your leg into a vertical position. Holding this position, grab your lower leg with your right hand and your ankle with your left hand over your foot. By pushing your shoulder forward slightly and simultaneously twisting your leg, pull your lower leg behind your head. The movement should originate in your hip and not be caused by pulling on your foot. If your foot is behind your head, straighten your head and thus complete the leg stretch. You can initially stabilize your foot with your left hand. Finally, you should release the foot. Breathing calmly and with control in this position will help prevent cramps. Once you have reached the final position, concentrate on your balance and calm breathing - now repeat the exercise analogously on the left side. As a beginner, you can also try Eka Pada Shirshasana lying down. Here, lie flat on your back and follow the execution as usual. If you reach your limit, hold the leg in the position and allow your body to sink deeper into the pose with your breath. If your knees reach the floor, you'll have a good starting position to attempt the correct execution. A position for advanced and professional players Don't worry: Eka Pada Shirshasana is often a difficult exercise even for advanced yogis, as it requires a high degree of flexibility, stability, and calmness. In addition to several months of yoga experience, you should also work specifically on stretching your outer thighs and hips. Forward bend poses (like Supta Padangusthasana) will help you slowly build the necessary flexibility. It is also completely normal that you do not have the same mobility in both legs. The foot behind the head position is extremely intense, but if the intensity turns into pain, you should definitely stop. These are the benefits of Eka Pada Shirshasana Due to the strong stretch during this position, Eka Pada Shirshasana helps you achieve high mobility in your back, hips and legs. Because the foot is above the head, you can also achieve better blood flow, boosting circulation and digestion. People who suffer from tremors and nervousness can benefit from Eka Pada Shirshasana. Instructions for implementation Because Eka Pada Shirshasana is such an advanced pose and requires a lot of control and flexibility, you should avoid it under certain circumstances. Injuries to the knees, hips or spine can flare up again when performing the exercise. Under no circumstances should you "force" yourself into the pose prematurely—Eka Pada Shirshasana requires practice and patience. Progressing too quickly or working with cold, unstretched muscles can lead to overstretching and injury. A perfect exercise Eka Pada Shirshasana is one of the most challenging and beautiful poses in yoga. The practice requires balance, calmness, flexibility, and a high degree of discipline—but Eka Pada Shirshasana gives you just as much in return. Image © byheaven / 123rf.com