Both Feet Behind the Head

Dvipādaśīrṣāsana

Read what the gnome says

Both Feet Behind the Head! A deep, advanced pose. From a seat, take one leg behind the head, then the other, then balance on the sitting bones. Warm up the hips and hamstrings well first. Never force it. Breathe slowly. Super-bendy gnome, with patience.

Works on External hip rotators · Adductors · Spinal erectors

How to do it

1. Sit tall and warm up the hips with seated figure-fours on both sides.
2. Lift one leg and rest the calf behind the shoulder, then the other, easing each in.
3. Cross the ankles, bring the palms together, lengthen the spine and hold briefly; release one leg at a time.

Common mistakes

• Don’t attempt it with cold hips or hamstrings.
• Don’t force the legs: ease off at any knee strain.
• Don’t round the back or crank the neck.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Hips

• Bulb PoseAdvanced
• Center SplitsAdvanced
• One Foot Behind the HeadAdvanced
• Reclined Foot Behind the HeadAdvanced
• Reclining SplitsAdvanced
• Splits (Monkey Pose)Advanced