Ferrigno Fitness Yoga Legs Behind The Head Yoga — One Leg Behind Head Yoga Pose

Legs Behind The Head Yoga — One Leg Behind Head Yoga Pose

Summary: Legs behind the head yoga, also known as Eka Pada Sirsasana, is an advanced yoga pose that requires some amount of strength, flexibility, and practice. This challenging posture can be beneficial for stretching and strengthening the legs, hips, and spine, improving balance and concentration, and relieving stress and anxiety.

1. Benefits of Legs Behind the Head Yoga

Legs behind the head yoga may look difficult and uncomfortable, but it can offer numerous benefits for your mind and body when executed correctly. One of the most significant benefits of this pose is that it stretches the hips, hamstrings, and lower back, promoting flexibility, mobility, and circulation in those areas. This stretch is particularly helpful for runners, weight lifters, and other athletes who often encounter tightness or soreness in the legs and hips.

Additionally, legs behind the head yoga strengthens the core muscles, especially the abdominal muscles, which play a crucial role in maintaining balance, stability, and posture. Moreover, this posture can help improve digestion by massaging the abdominal area and stimulating the organs responsible for digestion. This can alleviate constipation, bloating, and other digestive issues.

Last but not least, the legs behind the head yoga pose can aid in managing stress and anxiety levels. The deep breathing and meditative aspect of this pose helps calm the nervous system and promote relaxation, reducing stress and anxiety symptoms.

2. How to Practice Legs Behind the Head Yoga Safely

Before attempting legs behind the head yoga, it is essential to listen to your body and not force yourself into the pose. Start with basic yoga poses and gradually work your way up to more advanced postures, including this one. Practicing regularly will increase your strength, flexibility, and stamina.

To practice this posture safely, begin in a seated position with your legs extended out in front of you. Then bend your right knee and slowly bring it towards your chest while utilizing your hands to place the sole of your right foot on the top of your left shoulder or behind the head. Next, repeat the same action on the left side. As you gain flexibility and strength, bring both legs behind the head slowly and steadily. Take care not to push too hard and always heed your body’s signals.

It would be best if you also practiced caution if you have a neck injury, arthritis, high blood pressure, or any other health condition. If you experience any pain, discomfort, or dizziness during the pose, immediately release the pose and take a break.

3. Tips for Practicing Legs Behind the Head Yoga

Practicing legs behind the head yoga can be challenging, but with the following tips, you can work towards perfecting this posture:

– Warm-up: Before starting any advanced postures like this one, it is crucial to do some warm-up exercises to prevent muscle strain or injury.

– Use props: You can also use yoga blocks or straps to help you get into and maintain the pose as it can be quite challenging to hold for extended periods.

– Breathe deeply: Breathing plays an essential role in yoga. Inhale deeply as you come into the pose and exhale as you release it.

4. Variations of Legs Behind the Head Yoga

If you find it challenging to bring both legs behind your head, you can work on the half lotus posture, where you only bring one leg behind the head. Once you are comfortable with this posture, you can then move to the full lotus posture.

Another variation of legs behind the head yoga is supported headstand with a block. In this posture, you use a block to support your head as you lift both legs into the air and bring them behind your head. This variation can be particularly beneficial for enhancing upper body strength and balance.

The key to these variations is to maintain composure and to listen to your body throughout the pose.


Legs behind the head yoga is an advanced yoga posture that should only be practiced after you have gained some amount of flexibility and strength. This posture can help improve flexibility, strengthen the core muscles, enhance digestion, and alleviate stress and anxiety symptoms. Practicing regular warm-up exercises, using props, breathing deeply, and starting with modifications are some ways to slowly work up to the full posture. Lastly, it’s imperative to honor your body’s limitations in any yoga practice and to seek advice from a certified instructor if you need guidance.

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