Are you looking to add a challenging and rewarding yoga posture to your regular routine? If so, learning how to put your legs behind your head may be the perfect goal for you. This feat of flexibility requires a combination of strength, flexibility, and proper technique. In this article, we’ll provide a step-by-step guide to help you safely and effectively master this impressive posture.
What Is the Legs Behind Head Pose?
The legs behind head pose is a deep backbend that requires a significant amount of flexibility. It’s often a part of advanced yoga sequences and is a common goal for yoga practitioners who want to take their practice to the next level. This pose can help to increase flexibility in the spine, hips, and hamstrings, as well as strengthening the core and lower back.
Benefits of the Legs Behind Head Pose
The legs behind head pose offers a variety of benefits to those who practice it regularly. Here are some of the most notable advantages of this pose:
- Increased flexibility in the spine, hips, and hamstrings.
- Strengthened core and lower back muscles.
- Improved balance and coordination.
- Stress relief and improved focus.
- Enhanced circulation and detoxification.
What You’ll Need
Before attempting the legs behind head pose, make sure you have the following items on hand:
- A yoga mat.
- A few yoga blocks.
- A yoga strap.
- A towel.
Getting Started
Before attempting the legs behind head pose, it’s important to take the time to warm up your body. Begin by doing a few sun salutations and some gentle hip openers. This will help to prepare your body for the deeper stretching that’s required for the pose. It’s also important to build up your flexibility gradually. Don’t rush into the pose; instead, use the steps outlined below to move into it safely and effectively.
Step 1: The Bridge Pose
The bridge pose is the perfect starting point for the legs behind head pose. Begin by lying on your back with your knees bent and feet flat on the floor. Place your arms at your sides, palms facing down. Take a deep breath in, then exhale as you press your feet into the floor and lift your hips up towards the ceiling. Stay in this pose for a few breaths and focus on engaging your core and glutes. When you’re ready, slowly lower your hips back down and release.
Step 2: The Fish Pose
The fish pose is the next step in learning how to put your legs behind your head. Begin by lying on your back with your arms at your sides. Place your palms facing down and your feet flat on the floor. Take a deep breath in, then as you exhale, press into your arms as you lift your chest off the floor. Bring your hands to your lower back for support and lift your thighs off the floor. Stay in this pose for a few breaths, then slowly lower your chest and thighs back down.
Step 3: The Seated Forward Fold
The seated forward fold is a great way to open up your hamstrings and lower back before attempting the legs behind head pose. Begin in a seated position with your legs extended in front of you. Take a deep breath in, then as you exhale, bend forward from your hips while keeping your spine straight. Place your hands on the floor in front of you and reach your chest towards your thighs. Hold this pose for a few breaths, then slowly come back to a seated position.
Step 4: The Half Spinal Twist
The half spinal twist is a great pose to open up your back and hips before attempting the legs behind head pose. Begin in a seated position with your legs extended in front of you. Bend your right knee and cross your right foot over your left thigh. Place your right hand on the floor behind you and your left hand on the outside of your right knee. Take a deep breath in, then as you exhale, twist your torso to the right. Hold this pose for a few breaths, then slowly release and switch sides.
Step 5: The Pigeon Pose
The pigeon pose is the perfect preparation for the legs behind head pose. Begin in a tabletop position on your mat, then bring your right knee forward towards your right wrist. Place your right ankle in front of your left hip, then lower your hips down towards the floor. Place your hands on the floor in front of you and stay in this pose for a few breaths. When you’re ready, slowly release and switch sides.
Step 6: The Reclining Big Toe Pose
The reclining big toe pose will help to further open up your hips and hamstrings before attempting the legs behind head pose. Begin by lying on your back with your arms at your sides. Take a deep breath in, then as you exhale, bring your right knee into your chest. Grab the top of your right foot with both hands, then extend your right leg towards the ceiling. Stay in this pose for a few breaths, then slowly release and switch sides.
Step 7: The Frog Pose
The frog pose is the perfect pose to help you get into the legs behind head pose. Begin in a tabletop position on your mat. Bring your knees wide and press your forearms into the floor. Take a deep breath in, then as you exhale, lower your hips towards the floor. Stay in this pose for a few breaths, then slowly release.
Step 8: The Supported Legs Behind Head Pose
Now that you’ve warmed up your body, it’s time to attempt the legs behind head pose. Begin by sitting on the floor with your legs extended in front of you. Place two yoga blocks on either side of your hips. Take a deep breath in, then as you exhale, bend your knees and bring your feet towards your hips. Place your feet on the blocks and grab your ankles with your hands. Slowly start to walk your hands up your legs, as you do this you should feel your hips and hamstrings begin to open up. When you’re ready, take a deep breath in and as you exhale, start to lift your hips up and off the floor. Keep your core engaged and your shoulders relaxed as you attempt to bring your legs behind your head. Hold this pose for a few breaths, then slowly release and come back to a seated position.
Step 9: The Full Legs Behind Head Pose
Once you’ve mastered the supported version of the legs behind head pose, it’s time to attempt the full pose. Begin by sitting on the floor with your legs extended in front of you. Take a deep breath in, then as you exhale, bend your knees and bring your feet towards your hips. Grab your ankles with your hands and start to walk your hands up your legs. When you’re ready, take a deep breath in and as you exhale, start to lift your hips up and off the floor. Keep your core engaged and your shoulders relaxed as you attempt to bring your legs behind your head. Hold this pose for a few breaths, then slowly release and come back to a seated position.
Tips and Tricks
Here are a few tips and tricks to help you master the legs behind head pose:
- Take your time and don’t rush into the pose. Build up your flexibility gradually.
- Warm up your body before attempting the pose.
- Use props such as yoga blocks and straps to help you get into the pose.
- Focus on engaging your core and keeping your shoulders relaxed.
- Breathe deeply into the pose and stay focused.
Safety Considerations
The legs behind head pose is an advanced posture that requires a significant amount of flexibility and strength. It’s important to take your time and build up your flexibility gradually. If you experience any pain or discomfort in the pose, take a break and come out of it. It’s also important to listen to your body and not push yourself beyond your limits.
Conclusion
Learning how to put your legs behind your head is a challenging but rewarding goal. With patience, practice, and proper technique, you can safely and effectively master this impressive pose. Remember to take your time and build up your flexibility gradually. With dedication and commitment, you’ll be able to put your legs behind your head in no time!