What is Eka Pada Sirsasana
Eka Pada Sirsasana is also known as One-Legged Head-to-Knee Pose or One-Foot-Behind-Head Pose. This Eka Pada Sirsasana Pose is derived from the Sanskrit words “Eka,” meaning one, “Pada” meaning leg, “Sir” meaning head, and “asana” meaning pose or posture. This pose requires considerable flexibility in the lower body, hips, and hamstrings, as well as some strength in the neck and back to hold the posture without strain.
In this Eka Pada Sirsasana, one of your feet is behind your neck while you are in a seated position. This one-legged behind-the-head pose is not an easy pose for Yoga beginners. If you practice consistently and with patience, then you can easily master this pose. Eka Pada Sirsasana is associated with the anahata (heart) chakra, and doing this pose helps to increase feelings of love and compassion. This asana offers numerous health benefits that are particularly helpful in leading a good and professional life.
How to do Eka Pada Sirsasana
To learn how to do Eka Pada Sirsasana, watch the video below 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 and straight. Bend the right knee, turning it slightly out to the side.
- After that, bring the right arm under the calf 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 shoulder and keep the right foot behind the head at the nape of the neck. Finally, place your hands in front of your chest.
- Try to straighten your spine and hold your head upright. Then, close your eyes and hold the pose for as long as you are 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 want to learn Eka Pada Sirsasana, then the first thing to observe is that the primary focus should be on the breath, making it slow and steady. It may be challenging for you to do the pose, as it requires a lot of flexibility, but once you have practiced and can do the one-leg-behind-head-pose, the focus should shift to breathing. You should strive to maintain this pose and always try to relax in Eka Pada Sirsasana.
Precautions before doing Eka Pada Sirsasana
- Individuals with sciatica, hip problems, or hernias should avoid this pose.
- Individuals with spinal problems or injuries should avoid the Eka Pada Sirsasana Pose.
- It should be avoided by those people who have problems with their back or knees.
“Note: Be careful not to drop your head while doing the Eka Pada Sirsasana, because it might put pressure on your 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 increased blood flow, toxins that accumulate are removed.
- This pose improves your haemoglobin levels.
- This Eka Pada Sirsasana pose helps people who suffer from anemia and also from nervous trembling.
- This pose is an intense workout for your body that activates the digestive fire, helping your body digest food more efficiently.
- This pose helps make the hips and legs more flexible, while also making the spine more supple.
