Even though this pose may seem like a party trick, the benefits of this asana are many. There are energy points known as marma points behind the head and on the shoulders. The leg-behind-the-head poses are meant to stimulate these points much like an acupressure massage.
As the hips open, you'll find the active flexibility to press the leg into your shoulders to help hold it in place. Oh and I forgot to mention your neck may be sore!
1. Sit tall & move right hip in external rotation. Bring calf over shoulder. Belly in, tuck tailbone for support in pelvic floor.
Engage core & slide head forward and down.
2. Use the arms, not the leg to bring the foot behind your head. Pull foot over with hand. Use hand or elbow & press thigh back away from torso. Keep knee pointing to the side.
3. Firm shoulder girdle & hold toes of your foot with your hand. Gently pull to slide your shin along shoulders.
4. Tilt head down for the leg to slide behind. Transfer the work of the arms to the shoulder girdle, neck, & core.
5. When leg is behind head, reach head up and actively press into the leg to hold it. Hands in prayer, look toward ceiling for first stage of Eka Pada Sirsasana.
6. Exhale with reach with a long spine, fold sternum toward knee.
7. Fold half-way, press elbows/hands down. Using hands to floor, building foundation until ready. Gaze at toes/shin. Stay at least 5 breaths.
8. Inhale, strength of shoulders returning you upright. Hands to prayer, exhale, settle in. If leg slides off, use hands to put it back.
9. To transition out, continuing to exhale, place hands slightly wider than shoulders, forward of the hip creases.
10. Inhale, press down, engage core & legs.
11. Tilt head up, pull deep into bandhas, slide hips forward and point left toes toward the ceiling. Keep right knee active.
12. Exhaling and releasing LBH. Leg around right upper arm. Bend elbows bring chest forward. Maybe an extra breath, but try not to touch floor.
13. Legs actively reach away. Transition with weight forward in the hands.
14. Straighten legs.
15. Chaturanga Dandasana.
Check out my latest on IGTV & Prep pose to access this posture with greater ease!
Any questions, please ask!❣️