Leg-Behind-Head Arm Balance

Cakorāsana

Read what the gnome says

Leg-Behind-Head Arm Balance! A very advanced pose. Place one leg behind the head, hands down, and lift the body, with the other leg extended. Warm up the hips fully. Core firm. Breathe, go slowly, patient gnome.

Works on Shoulders · Core · Hip rotators

How to do it

1. Warm up the hips well, then sit with one leg behind the head and the hands on the floor.
2. Press down, lift the hips and the free leg and straighten the arms.
3. Reach the free leg out, keep the gaze ahead and hold briefly; switch sides.

Common mistakes

• Don’t attempt it with cold hips or hamstrings.
• Don’t force the leg behind the head.
• Don’t hold the breath.

Benefits

• Builds strength in the arms, shoulders and core.
• Trains focus and balance.
• Playful: a great reward for steady practice.

Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.

Suggest a correction

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

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