How to Put Your Leg Behind Your Head Standing Up: A Step-by-Step Guide
Achieving the ability to put your leg behind your head standing up is a remarkable feat that requires dedication, flexibility, and proper technique. This article will provide you with a step-by-step guide on how to accomplish this challenging yoga pose, known as “Urdhva Padmasana” or “Upward-Facing Lotus Pose.” Whether you are a beginner or an experienced yogi, following these instructions will help you progress towards this impressive yoga accomplishment.
Step 1: Warm-Up and Stretch
Before attempting to put your leg behind your head, it is crucial to warm up your body and increase your flexibility. Begin with a few minutes of light cardio, such as jogging in place or jumping jacks, to get your blood flowing. Then, focus on stretching your hamstrings, quads, and hip flexors. Perform the following stretches:
– Forward Fold: Stand with your feet hip-width apart and hinge at your hips to fold forward, keeping your knees slightly bent. Hold for 30 seconds.
– Seated Forward Bend: Sit on the ground with your legs extended in front of you. Inhale and lengthen your spine, then exhale and hinge at your hips to fold forward. Hold for 30 seconds.
– Butterfly Stretch: Sit with the soles of your feet together and knees bent out to the sides. Gently press your knees down towards the ground and hold for 30 seconds.
Step 2: Practice Half Lotus Pose
Half Lotus Pose (Ardha Padmasana) is a great starting point to prepare your body for Urdhva Padmasana. To practice Half Lotus Pose:
1. Sit on the ground with your legs extended in front of you.
2. Bend your right knee and place your right foot on your left thigh, with your heel close to your navel and your toes pointing up.
3. Bend your left knee and place your left foot on your right thigh, with your heel close to your navel and your toes pointing up.
4. Hold the pose for 30 seconds to a minute, then switch sides.
Step 3: Practice Full Lotus Pose
Once you can comfortably hold Half Lotus Pose, it’s time to progress to Full Lotus Pose (Padmasana). Follow these steps:
1. Start in Half Lotus Pose with your right leg on top.
2. Inhale and gently push your right knee down towards the ground, using your hands to help if needed.
3. Inhale and lift your right leg up, bringing your foot to rest on your left hip.
4. Hold the pose for 30 seconds to a minute, then switch sides.
Step 4: Practice Urdhva Padmasana
Now that you have mastered Half Lotus and Full Lotus Poses, you can start working on Urdhva Padmasana. Here’s how to do it:
1. Start in Full Lotus Pose with your right leg on top.
2. Inhale and extend your spine, then exhale and hinge at your hips to fold forward, keeping your back straight.
3. Inhale and lift your right leg up, bringing your foot to rest on your left hip.
4. Inhale and gently push your right knee down towards the ground, using your hands to help if needed.
5. Inhale and lift your left leg up, bringing your foot to rest on your right hip.
6. Hold the pose for 30 seconds to a minute, then switch sides.
Step 5: Practice Regularly and Be Patient
Putting your leg behind your head standing up is not an overnight achievement. It requires consistent practice and patience. As you progress, you may notice improvements in your flexibility and balance. Remember to listen to your body and avoid pushing yourself too hard. With time and dedication, you will be able to master this impressive yoga pose.
