EKA PADA SIRSASANA 2

Description

EKA PADA SIRSASANA 2 (advanced variations) Asana group: complex poses Translation of the name from Sanskrit: • eka — one; • pada — foot; • sirsha — head. 1. Setup Starting position: Dandasana. Take the right shin and foot with both hands and bring the leg behind the head. Press the hands into the mat, rise onto the arms, straighten the left leg and lift it up, stretching the toes upward. In a simpler version the left leg straightens and lifts off the floor, held either parallel to the floor or bent at the knee and drawn toward the torso, and there is also the version where the left leg wraps the right arm with the back of the leg. Advanced variations: • take the leg behind the back; • Durvasasana (rise onto the left leg); • make a twist and balance on the hands, and so on. 3. Safety • It is a traumatic pose. Perform it only after a solid mastery of Bakasana and Eka Pada Sirsasana (sitting on the mat). • The neck and back may round too much, which can cause protrusions and hernias — perform the simplified version. • Knee of the top leg: with insufficient rotation in the hip joints, the twisting happens in the knee joint. If discomfort appears, use the simplified variations. • Do not allow a strong bend in the lower back or tension in the neck; the leg should pass behind the head more or less freely — if the leg passes with difficulty, perform simplified hip-opening poses.