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An extraordinarily advanced hip opener where both feet are brought behind the head, typically followed by a forward fold or internal bind. It demands extreme flexibility and body awareness, leading to profound introspection and release.
From a seated position, bring both feet behind your head.
Cross ankles, or let legs rest comfortably behind head.
Keep the spine long, or fold forward if accessible.
Requires profound hip external rotation; ensure hips are already extremely open.
Protect the knees and ankles by ensuring no pain or strain as legs come behind the head.
Use your hands to gently guide the feet behind the head, resting the ankles/shins on the back of the neck/upper shoulders.
Maintain a long spine, engaging the core to support the torso.
Allow the body to settle into the deep compression, releasing tension.
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 fosters deep introspection.
Stand at the student's side. With permission, gently guide one foot, then the other, behind the head, while encouraging the hips to release and externally rotate.
Avoid any forceful manipulation, especially of the knees and ankles. Communicate clearly about comfort.
Place one hand on the sacrum and the other on the upper back, encouraging length through the spine, especially if folding forward.
Ensure the student is not rounding the lower back excessively; emphasize spinal integrity.
Put both legs behind your head.
Invite the bilateral external rotation of the femurs, allowing both feet to cradle behind the occiput, embodying a profound state of internal surrender.