One Foot to Head Pose

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Eka Pada Sirshasana

This pose is an advanced practice. Therefore it should be attempted only after gaining a certain level of flexibility and strength of internal muscles.

Techniques:

• Sit straight with the legs stretched in front of the body
• Keep your palms on the floor, fingers pointing backwards
• Bend the right knee, turning it slightly out to the side
• Bring the right arm under the calf muscle and hold the outside of the leg just above the ankle
• Raise the left arm and hold the outside of the right ankle
• Position the right arm so that the elbow lies between the thigh and the lower leg
• Raise the right leg using the arms and hands
• As the leg is raised, bend the trunk forward and twist slightly to the left
• Place the leg on top of the right shoulder
• Raise right leg higher by using the left arm
• Pushing the thigh with right upper arm
• Try to bring the calf behind the head at the nape of neck
• Join the palms together in Namaste mudra
• Try to straighten the spine and close the eyes
• Hold the posture for a comfortable duration
• Release slowly and repeat on the other side

Contraindications:

• Slipped disc
• Sciatica
• Hernia
• Hip joint surgery or injury

Benefits:

• Improves efficiency of digestive and reproductive systems
• Relieves varicose veins
• Increases hemoglobin levels in the blood