Eka Pada Sirasana (one foot to head pose)
Sit with the legs outstretched in front of the body.
Bend the right knee, turning it slightly out to the side.
Bring the right arm under the calf muscle and hold the outside of the leg just above the ankle.
Raise the left arm and hold the outside of the right ankle.
The right arm should be positioned so that the elbow lies between the thigh and the lower leg.
Raise the right leg using the arms and hands.
As the leg is raised, bend the trunk forward and twist slightly to the left.
Without straining, place the leg on top of the right shoulder.
Release the grip of the right hand.
Raise the right leg higher by using the left arm and by pushing the thigh back using the right upper arm.
Without straining, try to place the right foot behind the head at the nape of the neck.
This is achieved by bending the head forward under the calf muscle, which then rests on the shoulder.
Finally, place the hands in front of the chest at the centre of the sternum.
Try to straighten the spine and hold the head upright.
This is the final position.
Close the eyes and hold the pose for as long as is comfortable.
Slowly release the leg and return to the starting position.
Repeat on the other side.
Breathing:-Breathe normally while moving into the pose.
Breathe slowly and deeply in the final position.
Duration:-1 or 2 times on each side.
Sequence: Any backward bending asana may be performed immediately before or after eka pada sirasana.
Contra-indications:-This posture should not be attempted by people with sciatica, hip problems or hernia. To prevent strained muscles and torn ligaments, this asana should not be attempted unless the body is very flexible. It should be avoided by people with any back ailment.
Benefits:-This asana compresses each side of the abdomen, thoroughly massaging the internal organs, stimulating peristalsis and removing constipation. It tones the reproductive organs and improves blood circulation in the legs, relieving varicose veins. It increases the level of energy in the chakras, thus vitalizing the body and mind.