In yoga, the pose legs behind head is often used as a way to deepen the stretch in the hamstrings and hips. But it’s also a great way to improve balance and flexibility. In this article, we’ll show you how to do the pose safely and effectively.
What is yoga pose legs behind head pose?
The legs behind head pose is a deep stretch that target the hamstrings and hips. The pose is also known as Supta Padangusthasana and is often used as a way to prepare for more advanced yoga poses, such as headstands or handstands.
The leg behind head pose is often avoided by yoga instructors because it is challenging. However, thispose appears in each Ashtanga sequence I practice. If you do the variation of supta kurmasana, the leg behind head action can be included in the primary series asana.
The Ashtanga system includes three intermediate-level and five advanced-level asanas that require one or both legs to be positioned behind the head. Therefore, for those who practice this type of yoga regularly, eventually attempting poses with leg behind head is not out of the realm of possibility.
Truly the leg going behind the head? How is that possible anatomically?
Anatomically speaking, is it really possible for the leg to go behind the head? After all, the hamstrings are pretty short muscles. The answer is both yes and no.
Yes, it’s possible to physically place one or both legs behind the head. But no, you’re not actually moving your leg bones behind your skull. What’s happening is that you’re using the flexibility of your hips to bring your legs closer to your head.
You shouldn’t fold your body but take the legs back
A common mistake when doing the legs behind head pose is to try to fold your body in half. This can lead to injury, so it’s important to avoid this. Instead of folding your body, you should focus on taking your legs back.
This means that you should keep your chest lifted and open as you bring your legs back. You can also place your hands on your hips to help you keep your balance.
Why this pose moving legs behind head may not be possible for some people:
When we attempt a leg-behind-the-head yoga pose, it requires significant hip flexion and external rotation. If our hamstrings, gluteus minimus or medius, or deep six lateral rotators are tight, it will be difficult to complete the pose. Additionally, some people’s hips are naturally less flexible due to skeletal shape.
The lumbar spine may also limit how much we can take the leg behind the head. If our lumbar spine lacks mobility, it will be difficult to complete the pose.
If you have any of these limitations, don’t worry. You can still do the pose with some modifications.
Getting your hips to play along to the pose:
The most common problem in getting your hips to agree to the move is that they can be too tights. When it doesn’t have enough space to move, the lack of movement creates force. That force then travels up through the SI joint and the lower back . I see this a lot, and if you’re having issues from doing leg behind head , make sure to read my article on the gluteal psoas relationship.
To be successful in this pose, we need to rotate our hips around the head of the femur. This action will deepen both the flexion and external rotation needed for leg behind head. If we sit up tall through the spine, it will help keep the leg behind the head. We can also do a version of eka pada sirsasana where we fold forward.
Preparation postures:
There are a few postures that can help prepare your body for leg behind head . If you have any previous injuries, please check with your doctor before practicing these.
Paschimottanasana (seated forward bend)
This is a great posture to lengthen the hamstrings and back muscles. It will also help to release the lower back.
Instructions:
Sit on the ground with your legs extended in front of you. You can sit on a block or blanket if your hamstrings are tight.
Inhale and lengthen through the spine.
Exhale and fold forward from the hips, keeping the spine long.
You can place your hands on your legs, letting them graze the floor. If you can’t reach your feet, place a strap around your ankles and hold onto the strap.
Stay here for 5-10 breaths.
Baddha Konasana (butterfly pose)
This is a great posture to open up the hips and groin area. It will also help to release the lower back.
Instructions:
Sit on the ground with your legs extended in front of you.
Bend your knees and bring the soles of your feet together.
Allow your knees to fall open to the sides. If they don’t reach the ground, place a block or blanket under each knee.
You can place your hands on your feet, or if you’re pregnant or have any lower back pain, place your hands on the ground in front of you.
Stay here for 5-10 breaths.
Upavistha Konasana (wide-legged seated forward bend)
This is another great posture to open up the hips and groin area. It will also help to release the lower back.
Instructions:
Sit on the ground with your legs extended in front of you.
Bend your knees and bring the soles of your feet together.
Allow your knees to fall open to the sides. If they don’t reach the ground, place a block or blanket under each knee.
Inhale and lengthen through the spine.
Exhale and fold forward from the hips, keeping the spine long.
You can place your hands on your legs, letting them graze the floor. If you can’t reach your feet, place a strap around your ankles and hold onto the strap.
Stay here for 5-10 breaths.
How to do yoga pose legs over head:
1) Start in a seated position with your legs extended in front of you.
2) Bend your right knee and bring the sole of your right foot to the inner thigh of your left leg.
3) inhale and lengthen through the spine. As you exhale, begin to fold forward from the hips, keeping the spine long.
4) place your hands on your legs, letting them graze the floor. If you can’t reach your feet, place a strap around your ankles and hold onto the strap.
5) stay here for 5-10 breaths.
6) to release, inhale and lengthen through the spine. As you exhale, place your hands on the floor in front of you and slowly begin to straighten your legs.
7) Repeat on the other side.
If you have any lower back pain, please check with your doctor before practicing this pose.
I hope this guide was helpful! If you have any questions, please feel free to leave a comment