Eka Pada Sirshasana (seated) – Eka means one. Pada means a leg or a foot. Sirsha means the head.

Eka Pada Sirshasana (seated)

Technique for Eka Pada Sirshasana II

  1. Sit on the floor with the legs stretched straight in front.
  2. Bend the knee, lift the left foot and bring it near the trunk by holding the left ankle with both hands.
  3. Exhale, pull the left thigh up and back, bend the trunk a little forward and place the left leg on the back of the neck. The outer side of the lower left leg just above the ankle will touch the back of the neck.
  4. Raise up the neck and head, keep the back straight, let go of the left ankle and fold the palms in front of the chest. The back of the left thigh will then touch the back of the left shoulder. If the head is not held up properly, the leg will slip off the neck. The right leg should lie straight on the floor. The back of the entire leg should touch the floor and the toes point forward.
  5. Remain in this position from 1 5 to 6o seconds with deep breathing.
  6. Unfold the palms, hold the left ankle with both hands, lower the left leg to the ground and straighten it.
  7. Repeat the pose on the right side, placing the right leg behind the neck. The left leg should lie straight on the floor. Keep the pose on both sides for the same length of time.

Effects of Eka Pada Sirshasana (seated)

By the practice of Eka Pada Sirshasana (seated) the neck and the back grow stronger while the thighs and the hamstring muscles are stretched fully. The abdominal muscles are contracted and the digestive power increases. Until one has practised the posture one does not realise the weight and pressure of the leg which rests on the neck.

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