Leg-Behind-the-Head Pose anatomy

Leg-Behind-the-Head Pose · Eka Pada Sirsasana · Tư thế một chân sau đầu

Leg-Behind-the-Head Pose mainly works quadriceps (left), tibialis anterior (left), erector spinae, splenius capitis; it stretches hamstrings, gluteus maximus (right), piriformis (right), deep hip rotators (right); multifidus, transversus abdominis stabilize.

Opening the 3D model…

Sit with the left leg straight in front, foot flexed. Bend the right knee, cradle the right shin against the chest and turn the right thigh out deeply; slide the right shoulder under the right knee, lift the right foot and take it behind the head, so the right ankle and calf rest behind the neck and the back of the right thigh rests on the right shoulder. Lift the head and press the back of the neck gently back into the calf to hold the leg, bring the palms together at the chest and lift the trunk as upright as you can. The right hip flexes, opens and turns out to an extreme degree; the right buttock, hamstrings and inner thigh stretch strongly while the back and neck muscles work against the forward push of the leg. Never use the neck to pull the leg down or to carry it; enter and exit slowly, guiding the leg with the hands. In the 3D model the right knee sits just behind and below the right shoulder instead of fully over it; the right ankle rests behind the lower neck and the trunk leans slightly forward.

Muscles in this pose

Working (contracting): Quadriceps (left), Tibialis anterior (left), Erector spinae, Splenius capitis, Trapezius, Pectoralis major

Stretching: Hamstrings, Gluteus maximus (right), Piriformis (right), Deep hip rotators (right), Adductors (right)

Stabilizing: Multifidus, Transversus abdominis

Why these muscles work or stretch

• Quadriceps · Working (contracting): Straightens the left leg, pressing its back into the floor
• Tibialis anterior · Working (contracting): Flexes the left foot
• Erector spinae · Working (contracting): Lifts the trunk against the push of the leg; the upper back usually still rounds a little
• Splenius capitis · Working (contracting): Presses the head gently back into the calf
• Trapezius · Working (contracting): Steadies the shoulders and upper back under the weight of the leg
• Pectoralis major · Working (contracting): Presses the palms together at the chest
• Hamstrings · Stretching: The main stretch, at the back of the leg behind the head
• Gluteus maximus · Stretching: The right hip flexes and turns out to an extreme degree
• Adductors · Stretching: The inner thigh stretches as the right leg opens wide behind the shoulder

Practice cues

• Open the hip by turning the thigh out first; don't pull the foot down with the neck
• Slide the shoulder deep under the knee so the leg sits low on the shoulder and upper back
• Press the straight leg into the floor, lift the chest and press the neck gently back into the leg

Benefits

• Develops very deep flexibility in the hips, buttocks and hamstrings
• Strengthens the back and neck muscles that keep the trunk upright
• Prepares for other leg-behind-the-head poses

Cautions / contraindications

• Avoid with a hip, knee or neck injury or pain, or a hamstring strain or tear
• Avoid with a disc herniation, low back or sacroiliac pain; avoid during pregnancy
• Very advanced pose: practice only with a teacher, after a long preparation of the hips; never let the neck carry the leg

Easier variations

• Cradle the right shin against the chest as in Rock the Baby, hands holding the foot
• Lie on your back, slide the shoulder under the knee and practice bringing the leg toward the shoulder

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Fire Log Pose (Double Pigeon) Agnistambhasana
• Rock the Baby Pose Hindolasana
• Wide-Angle Seated Forward Bend Upavistha Konasana
• Side Splits (Straight Angle Pose) Samakonasana
• Half Hero Pose Ardha Virasana
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)