Eka Pada Sirasana (one foot to head pose) is a part of the advanced group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that are designed to further improve the health of a person who is already very healthy.
How to do Eka Pada Sirasana – One Foot To Head Pose In Yoga
- Sit with the legs outstretched in front of the body.
- 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.
- The right arm should be positioned 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 foxward and twist slightly to the left.
- Without straining, place the leg on top of the right shoulder. Release the grip of the right hand.
- Raise the right leg higher by using the left arm and by pushing the thigh back using the right upper arm. Without straining, try to place the right foot behind the head at the nape of the neck.
- This is achieved by bending the head foxward under the calf muscle, which then rests on the shoulder.
- Finally, place the hands in front of the chest at the centre of the sternum.
- Try to straighten the spine and hold the head upright. This is the final position.
- Close the eyes and hold the pose for as long as is comfortable.
- Slowly release the leg and return to the starting position. Repeat on the other side.
Breathing pattern while doing Eka Pada Sirasana – One Foot To Head Pose In Yoga
- Breathe normally while moving into the pose. Breathe slowly and deeply in the final position.
Sequence of doing Eka Pada Sirasana – One Foot To Head Pose In Yoga
- Any backward bending asana may be performed immediately before or after eka pada sirasana.
Precautions while doing Eka Pada Sirasana – One Foot To Head Pose In Yoga
- This posture should not be attempted by people with sciatica, hip problems or hernia.
- To prevent strained muscles and torn ligaments, this asana should not be attempted unless the body is very flexible.
- It should be avoided by people with any back ailment.
Benefits of doing Eka Pada Sirasana – One Foot To Head Pose In Yoga
- This asana compresses each side of the abdomen, thoroughly massaging the internal organs, stimulating peristalsis and removing constipation.
- It tones the reproductive organs and improves blood circulation in the legs, relieving varicose veins. It increases the level of energy in the chakras, thus vitalizing the body and mind.
- The right leg should be raised first in order to massage the internal organs in the natural direction of digestion.
- In order to practise this posture, the hips must be extremely flexible.
Advanced Yoga Poses Series
Advanced yoga poses take your yoga practice to the next level. If you’ve perfected beginner, and intermediate yoga poses, you can explore advanced yoga poses. The advanced poses should not be attempted unless the body is very flexible. Eka Pada Sirasana – One Foot To Head Pose In Yoga is one of the yoga poses classified as advanced yoga poses.
Advanced Yoga Poses and perfecting them can make you an expert in Yoga asanas. Before attempting advanced yoga poses, it’s important to perfect yoga poses and sequences including Sun Salutation, Pawanmuktasana Series, Padmasana group of asanas, forward bending yoga poses, spinal twisting yoga poses, postures for meditation, inverted yoga poses, and balancing yoga poses.
Be mindful of all the precautions to take while doing these poses to avoid injury. It’s advised to learn these in presence of a trained instructor to make sure you do these properly.
List of Advanced Yoga Poses
- Poorna Bhujangasana – Full Cobra Pose In Yoga
- Koormasana – Tortoise Pose In Yoga
- Poorna Shalabhasana – Full Locust Pose In Yoga
- Poorna Dhanurasana – Full Bow Pose In Yoga
- Dhanurakarshanasana – Archer’s Pose In Yoga
- Prishthasana – Back Pose In Yoga
- Parighasana – Beam or Cross-bar pose In Yoga
- Chakrasana – Wheel Pose In Yoga
- Hanumanasana – Hanuman’s Pose In Yoga
- Brahmacharyasana – Celibate’s Pose In Yoga
- Grivasana – Neck Pose In Yoga
- Sirshapada Bhumi Sparshasana – Head And Foot Touching The Ground Pose In Yoga
- Poorna Matsyendrasana – Full Spinal Twist Pose In Yoga
- Mayurasana – Peacock Pose In Yoga
- Padma Mayurasana – Lotus Or Bound Peacock Pose In Yoga
- Moolabandhasana – Perineal Contraction Pose In Yoga
- Gorakshasana – Yogi Gorakhnath’s Pose In Yoga
- Astavakrasana – Eight-twists Pose In Yoga
- Vrischikasana – Scorpion Pose In Yoga
- Eka Pada Sirasana – One Foot To Head Pose In Yoga
- Utthan Eka Pada Sirasana – Standing Foot To Head Pose In Yoga
- Dwi Pada Sirasana – Two Feet To Head Pose In Yoga
- Dwi Pada Kandharasana – Two-Legged Shoulder Pose In Yoga
- Padma Parvatasana – Lotus Mountain Pose In Yoga
- Kashyapasana – Sage Kashyapa’s Pose In Yoga
- Vishwamitrasana – Sage Vishwamitra’s Pose In Yoga
We hope you found this article on Eka Pada Sirasana – One Foot To Head Pose In Yoga useful. It covers how to do Eka Pada Sirasana – One Foot To Head Pose In Yoga, the benefits of the pose, precautions while doing the yoga pose, and important notes for practitioners. You can check out other advanced yoga poses from the list mentioned above.
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The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.
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