EKA PADA SHIRSHASANA

Description

EKA PADA SHIRSHASANA Asana group: complex poses Translation of the name from Sanskrit: • eka — one; • pada — foot; • shirsha — head. 1. Setup Starting position: sit in Dandasana. Bend the right knee and bring it toward the chest. Take the right foot and place it behind the head, resting the leg on the shoulders. Straighten the spine and place the hands on the mat beside the hips. With an inhale lift the pelvis and the left leg off the mat, balancing on the hands. Breathe evenly. Then carefully lower down and change the side. 2. Simplified and advanced variations Simplified variations: • keep the pelvis on the mat and hold the foot near the head without placing it behind the neck; • work only on the hip and shoulder mobility. Advanced variations: • balance on the hands with the left leg lifted straight; • bring both feet behind the head. 3. Injury prevention Requires an open hip and a mobile spine. Never force the foot behind the neck. Move very gradually and warm up well. Skip in case of neck or hip injury.

Effects

• balance
• flexibility