EH-kah-pah-dah sheer-SHAH-sah-nah A
An extremely advanced hip opener where one foot is brought behind the head. This pose demands profound hip flexibility and body awareness, encouraging deep introspection and a breaking of perceived physical limits.
Sit with one leg extended, bring one foot behind your head.
Keep the spine long, or fold forward over the extended leg.
Balance your weight, breathing smoothly.
Requires profound hip external rotation; ensure hips are already very open before attempting.
Protect the knee and ankle by ensuring no pain or strain as the leg comes behind the head.
Use your hands to gently guide the foot behind the head, placing the ankle/shin on the back of the neck.
Maintain a long spine, engaging the core to support the torso.
Keep the extended leg active and rooted.