Standing Foot Behind the Head Forward Bend Pose (Richikasana)

An extreme standing forward fold that demands exceptional hip flexibility and core control, this pose places one foot behind the head while the practitioner folds deeply forward over the standing leg. It opens the outer hip, glute, and hamstrings of the lifted leg to their fullest range while challenging the standing leg's stability and strength. Best suited for experienced practitioners who have already developed deep hip mobility through consistent practice.

Cues

• Press the sole of the grounded foot firmly into the earth to stabilize the standing leg before deepening the fold.
• Keep the spine long as you hinge forward — avoid rounding the lower back to force the leg into position.
• Engage the core to protect the lumbar spine and maintain balance throughout the hold.
• Breathe steadily and use each exhale to soften the hip of the lifted leg, rather than forcing it deeper.