Standing Foot to Head Pose (Trivikramasana A)

Standing Foot to Head Pose is a dramatic standing balance where one leg is raised and extended vertically in front of the body until the foot reaches the level of the head or beyond, with the hands clasping the raised foot or ankle. It requires deep hamstring flexibility, a strong standing leg, an open hip flexor, and concentrated balance. Beginning from standing, the practitioner lifts one leg, takes hold of the foot with both hands, and progressively draws it upward while keeping the spine tall and the gaze steady.

Cues

• Keep the standing knee soft enough to protect the joint but firm enough to prevent the hip from collapsing outward.
• Draw the navel in and up to stabilize the pelvis and prevent the lower back from overextending as the leg rises.
• Hold the lifted foot firmly and use the arms to guide the leg, rather than muscling the leg up with momentum.
• Gaze forward at a fixed point and breathe evenly — the exhale helps the hamstring soften and the leg lift higher organically.