Enter
- Sit in Staff Pose.
- Place your right foot on your left thigh in half lotus.
- Hold your left ankle; exhale and place it behind your head.
- Lift your head and straighten your torso.
- Clasp hands: left arm from above, right arm from below.
Steps
Support
Sitting bones.
Hold
- Keep your torso upright.
- Keep your right foot near your left groin.
- Keep your elbows bent and your hands clasped.
Exit
- Release the clasp; lower your left leg with your hands.
- Release half lotus and return to Staff Pose.
- Repeat on the other side, switching legs and arms.
- Breathing
- Exhale while placing the leg behind; breathe normally during the hold.
- Duration
- 10–20 seconds per side.
Adapt
Adaptations
- Strap for the armsHold its ends behind you, as in the Gomukhāsana clasp.
- Without half lotusPractice Eka Pāda Śīrṣāsana with your right leg extended.
Variations
- A1: keep your palms together in front of your chest.
- B1: sit on folded foot; grasp the opposite, extended leg’s foot.
- B2: from B1, fold over your extended leg.
Signals of effort
- Leg behind the head, touching the back of the neck.
- Half lotus with deep knee flexion.
- Clasp behind the back with one arm raised.