The Complete Sequence of Eka Pada Sirsasana

The Complete Sequence of Eka Pada Sirsasana

What is Eka Pada Sirsasana

Eka Pada Sirsana is also known as One-leg-Behind-Head Pose or One-Foot-Behind-Head Pose. This Eka Pada Sirsasana Pose is derived from Sanskrit words “Eka” which means one, “Pada” means leg, “Sir” means head and “asana” meaning pose or posture. This pose requires a considerable amount of flexibility in the lower body, hips and hamstrings and some strength in the neck and back to hold the posture without strain. This yoga asana teaches by most of the yoga teacher training in Rishikesh and lots of yoga students come to India for learns this asana from the yoga centre in Rishikesh.
In this Eka Pada Sirsasana, one of your foot behind your neck while you are in a seated position. This One-leg-behind-head pose is not easy pose for the yoga beginners. If you are doing constant practice and patience then you can easily master this pose. Eka Pada Sirsana is associated with the anahata (heart) chakra and to do this pose it help to increase feelings of love and compassion. This asana comes with lots of health benefits that are really helpful to lead a good and professional life.

How to do Eka Pada Sirsasana

To learn, how to do Eka Pada Sirsasana, just watch the below video and follow the steps:

  • To do Eka Pada Sirsasana, first of all Sit with legs stretched in front; keep the back, head and neck upright straight. Bend the right knee, turning it slightly out to the side.
  • After that bring the right arm under the calm muscles and hold the outside of the leg just above the ankle. With the left arm hold the outside of the right ankle. Then raise the right leg slowly using the arm and hands. Bend your chest forward and twist slightly to the left.
  • Now place the right leg on top of the right shoulders and keep the right foot behind the head at the nape of the neck. Then finally, place the hands in front of the chest.
  • You should try to straighten the spine and hold the head upright. Then close the eyes and hold the pose for as long as comfortable. Slowly release the leg and return to the starting position.
  • Repeat the practice on the other side.

Tips for Yoga Beginners to do Eka Pada Sirsasana

If you are a yoga student and join yoga teacher training in Rishikesh and want to learn Eka Pada Sirsasana, then the first thing to observe by you is that the main focus should be on the breath and make it slow and steady . It might be a bit challenging for you to do the pose as it requires lots of flexibility, but once you have practiced and able to do one-leg-behind-head-pose, then the focus should shift on breathing. You should try hard to do this pose and always try to relax in Eka Pada Sirsasana.

Precaution before to do Eka Pada Sirsasana

  • This pose should be avoided by those people who have sciatica, hip problem or hernia.
  • Those people who have spinal problems or injuries should avoid this Eka Pada Sirsasana Pose.
  • It should be avoided by those people who have problem with their back or knees.

“NoteBe careful not to drop your head while doing the Eka Pada Sirsasana, because it might put pressure on spine and then injure your back muscles.”

Benefits of Eka Pada Sirsasana

  • This Eka Pada Sirsasana Pose increases the blood flow especially in your back. With the increased blood flow toxins are removed that accumulate.
  • This pose Improve your haemoglobin levels.
  • This Eka Pada Sirsasana pose helps people who suffer from anemia and also from nervous trembling.
  • This pose is an intensive work for your body that activates fire and thus helps your body to digest food quickly. And also increases your flexibility.
  • This pose makes hips and legs flexible and also makes the spine more supple.