Enter
- From Supported Headstand on your forearms, steady your vertical torso.
- Keep your left leg vertical; externally rotate your right hip.
- Exhale; ground your right foot sideways, aligned with your head.
Steps
Support
Crown, forearms, little-finger hand edges; lateral foot touching the floor.
Hold
- Press both forearms down and lift your shoulders.
- Keep your head still and your torso upright.
- Straighten both knees and keep your left leg vertical.
- Lift your right ribs without shortening that side.
Exit
- Exhale and return your right leg to vertical.
- Steady Headstand; repeat on the other side for the same duration.
- Tuck your knees, lower your feet, and rest kneeling.
- Breathing
- Breathe normally; exhale when lowering and raising your leg.
- Gaze
- Forward, parallel to the floor.
- Duration
- 10–15 seconds per side.
Adapt
Adaptations
- Smaller openingLower your lateral leg less, keeping both knees straight.
- WallRest your upper heel against the wall; keep your torso centered.
- Firm blanketFold it beneath your head and both forearms.
Variations
- Partial lowering: lateral leg parallel to the floor.
- Eka Pāda Śīrṣāsana: foot grounded in front of your head.
- Parivṛttaika Pāda Śīrṣāsana: twist, legs separated forward and back.
Signals of effort
- Inversion with weight on your head and forearms.
- Asymmetrically separated legs.
- Wide lateral hip opening.