Foot Behind the Head Pose

Instructions

1. 1Sit on the floor with your legs extended and your spine tall.
2. 2Bend your right knee and cradle the leg in your arms to warm up the hip joint with gentle circles.
3. 3Externally rotate the right thigh deeply and draw the right knee toward the right shoulder.
4. 4Slowly lift the right foot and guide it behind your head, resting the ankle or shin on the back of the neck.
5. 5Press the back of the head gently against the leg to create stability, and sit tall through the spine.
6. 6Place your palms together at the heart or on the floor for balance, and breathe steadily for 5-10 breaths.
7. 7To exit, carefully lower the foot back down and extend the leg, then switch sides.

Contraindications & precautions

• ⚠Hip replacement or hip labral tear — the extreme external rotation and flexion place excessive force on the joint.
• ⚠Sciatica or lumbar disc pathology — compressing the sciatic nerve in this position can intensify nerve pain.
• ⚠Neck injury or cervical disc herniation — the weight of the leg on the cervical spine is contraindicated.