Eka Pada Sirsasana - EasyFlexibility

Eka Pada Sirsasana or Sirshasana means ‘Foot behind the head’. This pose is done by sitting upright with legs extended in front and then grabbing the ankle of one foot and tucking it back of the head. After that releasing the grip and bring together the hands at the centre of the chest.

This is considered an advanced pose requiring the flexibility of the hip extensors. Traditionally, it is known for its benefits like lowering the anxiety and massaging the internal organs.

Apart from yoga, it is being used in other sports and activities too. For example, Jiu-Jitsu practitioners use this pose when looking for different types of chokes, Break dancers, Pole dancers and other kicking martial arts stylists can improve their skills widely if Eka Pada is well developed.

Without further ado, let’s start the Anatomy behind Eka Pada.

Muscles Lengthening in the High Leg

Hamstrings:

Hamstrings are the prime extensors of the hip joint. During Eka Pada Sirsasana, the leg that is behind the head is hyper flexed, thus Hamstrings are being lengthened more than they normally do.

Gluteus Maximus:

Its function is also to extend the leg at the hip joint. During hip flexion, it will also be stretched.

Piriformis:

Piriformis also acts as an extensor of the hip joint in addition to being an abductor and external rotator of the leg.

Obturator Internus:

Obturator Internus externally rotates the extended thigh and abducts the flexed leg. It also gets stretched during the pose.

Superior Gemellus:

It is also an external rotator of the leg and one of the three parts of Triceps Coxae. It gets stretched while executing Eka Pada Sirsasana.

Inferior Gemellus:

Another part of Triceps Coxae and another external rotator of the thigh that is getting stretched during executing this pose.

Gluteus Medius:

This muscle of the gluteal region helps in thigh extension, abduction and medial rotation of the leg. Just like Gluteus Maximus, it gets lengthened during the execution of Eka Pada Sirsasana.

Adductor Magnus (Ischial Fibers):

The Ischial Part of Adductor Magnus acts as an extensor of the thigh hence getting stretched.

Muscles Lengthening in the Lower Leg

Hamstrings:

The lower leg is also positioned in a flexed position that is why Hamstrings that are extensors of the thigh gets stretched.

Gastrocnemius Eka Pada Sirsasana :

It acts on the foot to plantarflex it at the ankle joint and on the knee to flex it. But as you can see in the picture, the knee is extended so it gets lengthened.

Adductor Magnus (Ischial Fibers):

The Ischial Fibers extends the thigh at the hip joint that is why it gets lengthened during the process of hip flexion as occurs during executing Eka Pada Sirsasana.