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Ek Pada Shirasana or Foot Behind the Head Pose - steps and benefits

Ek Pada Shirasana or Foot Behind the Head Pose is a pose in which you have to get your leg behind your head and be in same position for sometime. This needs too much flexibility and strength in your body. After practising different asanas/poses for many days, you will get such flexibility to do this asana.

Ek Pada Shirasana or Foot Behind the Head Pose - steps and benefits

Ek Pada Shirasana or Foot Behind the Head Pose Steps -

Sit upright and keep both the legs straight in front of you.
Now, Bend your right knee, bringing the sole of the right foot to the ground in line with the left knee.
Lower the right knee down to ground to the right, opening the hip.
Then, grab the ankle of the right foot and hug the right shin in towards the chest. The knee and ankle should be in line with one another.
With the left hand grasping the right ankle, start to draw the right knee slightly out to the right-side to provide room for the right shoulder to eventually fit underneath.
Ensure that both sit bones are firmly planted and the hips are even before beginning to work the right arm to the inside of the right leg.
The right shoulder then moves forward and the right leg moves farther back on top of the shoulder.
Finally, bend the foot behind the head. Use the left hand (still gripping the ankle) to work the right calf down the upper back (to relieve pressure on the neck).
Find softness in the hips and release the grip bringing the hands to touch at heart center.
Do the same action with another leg.

Precautions to take before doing Ek Pada Shirasana or Foot Behind the Head Pose –

Do this asana with an empty stomach. Don’t eat anything, 3-4 hours before doing this asana.
Don’t do it forcefully. Do it, till you feel comfortable, otherwise it will harm you.
Take doctor's advice before starting to do this asana. Weak people should do it very carefully.
People having any injury should avoid this.
Don’t do it for long time if you are beginner as it might be harmful.
Beginner – Do it for 5-6 seconds and 1 repetition.
Intermediate – Do it till you feel comfortable and 1 repetition.
Regular – Do it till you feel comfortable and 1 repetition.

Benefits of Ek Pada Shirasana or Foot Behind the Head Pose –

It particularly gives good stretch to the muscles of thigh and waist which automatically increases blood circulation in that portion which ultimately strengthens that part of the body.
It creates a pressure on the neck and the backbone, results in increasing strength of both the parts.
It increases tremendous flexibility in the body which reduces fatigue and increases the ability of person of working.

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