One-Legged Headstand (Eka Pada Sirsasana)
Pose Overview
| Common Name | One-Legged Headstand |
| Traditional Sanskrit Name | Eka Pada Sirsasana |
| Sanskrit Name Pronunciation | e-kah pah-dah shear-SHAH-suh-nuh |
| Pose Difficulty | Expert |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Between the hands |
The One-Legged Headstand, also known as Sirsasana, is an advanced inversion yoga pose that requires a lot of strength, balance, and focus. This pose is considered one of the most challenging yoga postures, as it requires the practitioner to balance on their head and one leg while supporting the body with their arms. Sirsasana is considered to be one of the most important yoga poses as it helps to improve focus and concentration, as well as increase blood flow to the brain and face.
Benefits of One-Legged Headstand
Improves focus and concentration Increases blood flow to the brain and face Strengthens the arms, shoulders, and core Enhances balance and coordination
How to Enter One-Legged Headstand
Start in a kneeling position with your knees hip-width apart. Interlace your fingers and place your hands on the ground in front of your head, with your forearms parallel to each other and your fingers pointing forward. Place the crown of your head on the ground and slowly raise one leg off the ground, keeping the other leg bent with the knee on the ground. Slowly lift the other leg off the ground and straighten both legs while balancing on your head and arms. Hold the pose for as long as you can comfortably, keeping your breath steady and your gaze fixed on one point.
How to Exit One-Legged Headstand
Slowly lower one leg to the ground, followed by the other leg. Release your hands from the interlaced position and rest in child's pose.
Common One-Legged Headstand Modifications & Variations
To make the pose more accessible, you can place a folded blanket or pillow under your head for added support. To increase the challenge, you can try lifting both legs at the same time and holding the pose for a longer period.
Common Mistakes with One-Legged Headstand
Not using enough arm strength to support the body Allowing the lower back to sag Not keeping the gaze fixed on one point
Safety Guidance
People with neck or back injuries should avoid this pose People with high blood pressure should also avoid this pose Do not practice this pose if you are pregnant
