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May 13, by Harmony Slater. However, if you practice Ashtanga yoga following the sequencing of Sri K Pattabhi Jois, then you will inevitibly reach this tricky posture about a third of the way through the Intermediate Series. To begin with, I would recommend spending a ificant amount time in the posture that comes right before this one: Eka-Pada-Sirsasana. It is not uncommon to be stopped by your teacher at either Eka-Pada-Sirsasana one leg behind the head or Dwi-Pada-Sirsasana two legs behind the head for somewhere in the range of years. This is not a punishment for the student. It is a gift and a blessing.


Last Updated: April 3, References. To create this article, 20 people, some anonymous, worked to edit and improve it over time. This article has been viewedtimes. Learn more You want to put your legs behind your head!

Why would we want to put our leg behind our head?

Be patient. This is not something that you'll likely be able to do overnight. You'll need to build up your flexibility, first, so that your body is prepared to contort into such a complex position. Read on to learn specific ways that you can build up to putting both legs behind your head. Being able to put both of your legs behind your head might seem impossible, but with a little training and patience, you can get there!

Try some lunges, butterfly stretches, and splits. You can also a yoga class or follow tutorials at home to improve your flexibility. For more tips, including how to do a butterfly stretch, read on!

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No yet? Edit this Article. We use cookies to make wikiHow great. Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article methods. Tips and Warnings. Related Articles. Article Summary. Method 1. Improve your leg flexibility. Stretch for at least 10 minutes each day — you can do this in one large chunk, or in several separate sections.


The more flexible you are, the easier it will be to put your legs behind your head. Start the first day with a second front lunge on both feet. Put one foot out and kneel with your back leg out. Push your hips forward, switch legs, and repeat.

Do a second butterfly stretch. Sit on the floor or ground and bring both of your feet together. Then, pull your feet towards your body, and bring your head as close to your toes as possible.

Leg behind head within systems of yoga

Perform a second star-watching stretch. Kneel with your rear off of your feet. Reach upward and backward, and try to touch your toes. Push your torso up and look at the ceiling or sky. Increase your time 5 seconds everyday.

Practice the splits. You don't strictly need to be able to do the splits to put your legs behind your head, but it can be a good way to increase your flexibility. Don't try anything too drastic until your body is flexible and used to contorting.

If you try to overextend, you may injure yourself, which will delay your progress even further. Eat well to stay trim.

Maintain a healthy diet and try to stay away from junk foods. Try eating sal and raw foods, and stay away from unnecessary carbohydrates. Try going to a local yoga class. Yoga will help relax your body while stretching.

If you can't go to a class, try looking up yoga routines that you can do at home. Method 2. Practice the lotus pose. In the lotus pose, your legs are crossed with both of your feet resting on top of your legs. This is a difficult position, so you may need to build up to it over the course of days, weeks, or months. Once you can do this, you can do this, try it without using your hands. Bring your feet to your chest. Use your hands to bring your right foot, then your left foot, up to your chest. Practice until you can do it without feeling anything.

Keep at it. Bring your feet higher and higher each day until you can bring them behind your head. You may need to put one leg behind your head, to start. Method 3. Start by doing the "candlestick" position.

First, lie supine on your back. Engage your core, and slowly raise your legs straight up into the air. Use your arms for support, if you have trouble.

Move one foot closer to your head. When you can do the candlestick position well, without needing support from your arms, try moving one foot closer to your head. You should be able to do this with one foot on the floor near your head, both with a bent knee and a straight knee. When you can do this well with each leg separately, try with both legs at the same time. Make sure to bend your knees.

Try putting one foot behind your head. While sitting up, try placing one foot behind your head or as close as you can manage. Doing this a couple of times every day, and it should become easier and easier. Remember to practice equally with each of your legs. Try putting both legs up.

Do the same as the step just with both legs at the same time and you should succeed! This can take up to 3 weeks to master and may take beyond that as well so don't worry if you don't seem to be getting anywhere. Check out this article on How to Do a Handstand. Practice in a safe place and try to increase your core strength by doing core exercises like planks. Not Helpful 2 Helpful 7. Exercising helps.

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Last Updated: July 1, References Tested.


Here is a new article that I recently wrote for the British Spectrum , where it appeared in this Autumn edition.


Eka Pada Sirsasana, or Leg Behind Head Pose, is an advanced hip opener that requires flexibility, stability, and strength to achieve.