Standing Leg Behind the Head

Durvāsāsana

Read what the gnome says

Standing Leg Behind the Head! A deep, advanced pose. Stand on one leg, take the other leg behind the shoulder and head, and balance with the hands at the heart. Warm up the hips and hamstrings first. Never force it. Breathe, patient gnome.

Works on Hip rotators · Hamstrings · Quadriceps

How to do it

1. Warm up the hips well, then stand on one foot with the hands at the heart.
2. Lift the other leg, ease the calf behind the shoulder with the same-side hand and the neck upright.
3. Bring the palms together, lengthen the spine, hold briefly and release carefully; switch sides.

Common mistakes

• Don’t attempt it with cold hips or hamstrings.
• Don’t force the leg: ease off at any knee strain.
• Don’t lock the standing knee.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

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

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• Half-Lotus Toe StandAdvanced
• Horse PoseAdvanced
• Standing Split (Trivikrama)Advanced
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