Both Feet Behind the Head I Pose (Dvi Pada Shirshasana A)

One of the deepest hip-opening postures in the traditional Ashtanga repertoire, this seated shape requires both legs to be drawn behind the head simultaneously, demanding extreme external rotation in both hip joints alongside significant spinal flexibility. It is only appropriate after years of consistent practice with preparatory postures that cultivate the necessary range in the hips, hamstrings, and lower back. The practitioner sits in a balanced position, both shins crossed behind the neck, arms extending forward or pressing into the floor as the core holds the entire structure together.

Cues

• Never force the legs into position — the hips must open entirely on their own before this shape is attempted.
• Engage the core strongly to protect the lumbar spine from excessive compression as the legs drop behind the neck.
• Keep the breath smooth and steady; any strain or breath-holding signals the body is not yet ready.
• Press the shins gently back against the neck rather than forcing the neck forward to meet the legs.