Eka Pada Sirasana (One-foot-to head Pose)

By YogaEka Pada Sirasana, Eka Pada Sirasana (One-foot-to head Pose), how to do eka pada sirasana, One-foot-to head Pose

In Sanskrit “Ek” means “One”, “Pad” means “Foot”, “Sira” means “Head” and”Asana” means “Posture”. The English name of the asana is “One foot-to-head Pose”.


Position : Sitting

Type : Balancing pose

Spiritual Awareness : Anahat Chakra.
Physical Awareness : Maintaining balance, and breathing

Dosha Suitability : Pita

Introducery Asanas : Backward bending asanas



  1. Sit with the legs outstretched in front of the body. Bend the right knee, turning it slightly out to the side.
  2. Bring the right arm under the calf muscle and hold the outside of the leg just above the ankle.
  3. Raise the left arm and hold the outside of the right ankle.
  4. The right arm should be positioned so that the elbow lies between the thigh and the lower leg.
  5. Raise the right leg using the arms and hands.
  6. As the leg is raised, bend the trunk forward and twist slightly to the left. Place the leg on top of the right shoulder. Do not strain.
  7. 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.
  8. Without straining, place the right foot behind the head at the nape of the neck.
  9. Without straining, place the right foot behind the head at the nape of the neck.
  10. This is achieved by bending the head forward under the calf muscle which then rests on the shoulder.
  11. Finally, place the hands in front of the chest at the centre of the sternum.
  12. Try to straighten the spine and hold the head upright.
  13. This is the final position. Breathe slowly and deeply.
  14. Close the eyes and hold the pose for as long as is comfortable.
  15. Slowly release the leg and return to the starting position.
  16. Repeat on the other side.
  17. Repeat one more time.


Follow-up Asanas: Backward bending asanas

Spotlight Effects: Abdomen, legs, and spine.


Physical Benefits: 

  1. This asana compresses each side of the abdomen, thoroughly massaging the internal organs, stimulating peristalsis.
  2. It tones the reproductive organs and helps in the treatment of associated disorders.
  3. It improves blood circulation in the legs and in spine, increasing the level of energy in the chakras.
  4. The haemoglobin content of the blood improves vitalizing the body and mind.


Therapeutic Benefits:

  1. It helps to remove constipation.
  2. Relieves varicose veins.


Precautions and Contraindications:

  1. This posture should not be attempted by people with slipped disc, sciatica, or hernia.
  2. The right leg should be raised first in order to massage the internal organs in the natural direction of the digestion.
  3. In order to practice this posture, the hips must be extremely flexible.

Get in Touch…

Addresss: Himalayan Yoga Ashram, Himalayan Yoga association, Gulab Nagar, Tapovan, Rishikesh, 249137, Uttarakhand
Contact no. : +919760206223
Email Id: [email protected]

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