Pose sheet

Buddha Pose

Buddhāsanaबुद्धासन

Sit with one leg behind your neck, wrapping the opposite arm around its ankle.

Open this pose in the 3D body

Steps

Support

Sitting bones and the back of the extended leg.

Enter

From Skandāsana, keep your left leg behind your neck.
Inhale and lift your head and torso.
With your left hand, lower that ankle down your back.
Raise your right upper arm sideways and bend your elbow.
Wrap your right forearm around your left ankle from above.

Hold

Keep your right leg straight on the floor.
Lift your chest and keep your head upright.
Repeat with sides reversed for the same amount of time.

Exit

Release your right arm; hold your ankle with both hands.
Bring your left leg forward and slowly straighten it.

Breathing: Inhale as you sit upright; breathe deeply while holding.
Duration: About 15 seconds per side.

Adapt

Adaptations

Eka Pada Sirsasana: preparation with hand supportHold your ankle and calf; skip wrapping your arm around the ankle.
Eka Pada Sirsasana: preparation over the shoulderKeep your leg over your shoulder, supported by both hands.
Eka Pada Sirsasana: reclining preparationLie on your back and bring your bent leg toward your shoulder.

Variations

Back clasp: join your hands behind your back.
Kapilāsana: fold over your extended leg while maintaining the grip.
Bhairavāsana: recline, leg behind your neck, arms crossed.

Signals of effort

Deep flexion and external rotation of one hip.
Leg weight resting on the back of your neck.
Arm wrapping around your ankle behind your torso.