Eka Pada Sirsasana is a SANSKRIT word that means Eka means "One", Pada means "Foot or Leg", and Sirsasana means "headstand pose". This is also called One Leg Behind Head Pose in English. Eka Pada Sirsasana is the best for an advanced-level yogi, it is not for beginners. This pose is a totally hardcore hip-opener as well as targets your hamstrings.
Sit properly on a yoga mat with your legs straight in front of you and palms near your hips. Fold the right side leg at the knee and locate the right foot on the floor. The sole should be in line with the left side knee. lower the right side knee on the floor to the right. The external rotation of the hips in this Asana is done for alignment purposes. Stay the right ankle with the left hand, draw the right knee to the right side and allow the right shoulder to fit under.
sitting bones on the floor. begin to move the right shoulder further and the right leg back on the top shoulder. Tuck the right leg behind the head. Unfold the hands and keep them in front of the heart center. Stay in this position for 10-15 seconds. relax this pose and repeat with another side. Again and again, practice this asana.
Benefits of the Eka Pada Sirsasana:
1. Eka Pada Sirsasana asana is the excellent hip opener. The strong engagement of the legs connected with the external rotation of the posterior results in the opening of the hips. Advanced practitioners practice this asana for healthy hips.
2. This pose may help to increase blood flow in the body. Especially in the back region. supply of blood, the tissues, muscles, and organs of the body get nourished resulting posterior results in the opening of the hips.
3. Body increases blood flow in the body and increases oxygen. It helps to increase higher cell growth, and optimal function of the organs and reduce toxicity. This pose helps to reduce the risk of heart rate, relaxes heart muscles, and balances blood pressure.
4. This pose helps to tone the core region.
5. Owing to the natural push and pull of the legs and back. The strengthening effects keep the muscles of the back. This helps to strengthen the vendor. for the flexible hands.
6. Deep breathing in this picture hormones thus helping your mind to become calm.
Step by step Eka Pada Sirsasana yoga:
1. After staying according to your capacity in Salamba Sirsasana 1, exhale, and move the right leg down to the floor in front of the head. (Side view : Step 1)
2. While the right leg is being lowered and is resting on the floor, the left leg should be held up vertically as in Sirsasana.
3. In the beginning, the neck feels tremendous strain. The left leg is also dragged down forwards. To overcome this, keep the legs rigid at the knees and stretch the muscles at the back of the thighs of both the legs. Also tighten the muscles of the lower median portion of the abdomen.
4. The knees and toes of both legs should be in a line and should not tilt sideways.
5. hold this posture from 10 to 20 seconds with deep breathing. breath out, and hold up the right foot to Sirsasana.
6. After staying in Sirsasana for some time, lower the left leg to the floor (Front view : Step 2) and after keeping it on the floor for the same length of time, exhale and go back to Sirsasana.
7. during moving down and moving up the feet, hold them straight and firm and do not bend at the knee joints. If the knee joints are curved one loses the head stability.
