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.
Intensely stretches the hips, glutes, and hamstrings.
Deeply opens the piriformis and external hip rotators.
Lengthens the spine and can improve flexibility in the lower back.
Cultivates extreme focus, patience, and mental resilience.
Helps overcome mental barriers and fear.
Stand at the student's side. With permission, gently guide the foot behind the head, while encouraging the hip to release and externally rotate.
Avoid any forceful manipulation, especially of the knee and ankle. Communicate clearly about comfort.
Place one hand on the sacrum and the other on the upper back, encouraging length through the spine, especially when folding forward.
Ensure the student is not rounding the lower back excessively; emphasize spinal integrity.
Put your leg behind your head.
Invite the external rotation of the femur, allowing the foot to cradle behind the occiput, embodying the union of earth and sky.