Foot Behind the Head I Pose (Eka Pada Shirshasana A)

Foot Behind the Head I Pose is a seated advanced posture in which one leg is draped behind the neck and rests on the shoulder while the practitioner sits upright with hands in prayer or resting on the floor for support. It demands extreme hip external rotation, hamstring flexibility, and spinal integrity, and is often used as a preparatory stage before attempting forward fold or arm-balance variations with the same leg position. The lifted leg hooks behind the head through a deliberate, controlled sequence of external rotation and flexion rather than force.

Cues

• Rotate the thigh outward before lifting the foot toward the shoulder to protect the knee from torque.
• Keep the foot flexed once it is behind the head to stabilize the ankle and engage the leg actively.
• Draw the chin slightly in and lengthen through the back of the neck to avoid compressing the cervical spine under the leg.
• Breathe steadily and keep the grounded sitting bones heavy; use the floor hand only for light support, not to hold your weight.