Side One-Legged Headstand

Instructions

1. 1Enter a stable Headstand (Sirsasana) with both legs vertical and the core fully engaged.
2. 2Root down through the forearms and the crown of the head, broadening across the upper back.
3. 3On an exhale, lower your right leg sideways until it is parallel to the floor, keeping the left leg vertical.
4. 4Flex the right foot and activate the right inner thigh to control the descent.
5. 5Stack the hips directly over the head and keep the pelvis level to prevent rotation.
6. 6Hold for 3-5 breaths, then inhale the right leg back to vertical before switching sides.

Contraindications & precautions

• ⚠Neck injury, cervical disc herniation, or cervical arthritis — any headstand variation loads the cervical spine and is contraindicated.
• ⚠High blood pressure or glaucoma — the inverted position increases intracranial and intraocular pressure.
• ⚠Shoulder instability or rotator cuff tear — the supporting structure of the pose depends on shoulder integrity.