[Pose Of the Week] Revolved Split-Legged Headstand Pose (Advanced)
Challenge yourself to new heights of balance, flexibility, and focus with Revolved Split-Legged Headstand Pose…
Revolved Split-Legged Headstand Pose (Parivrttaikapada Sirsasana) – also known as Revolved One-Legged Head Stand Pose, or Revolved One-Legged Head Balance Pose – is an advanced yoga pose that challenges your balance, upper body and core strength. In particular, you will be working on your arms, shoulders, core muscles, hamstrings, hips, neck, and upper back. This pose is thought to help bring you closer to your energetic center, even as it gets you out of your comfort zone, literally turning your world upside-down!
Before performing this pose, you will need to be quite comfortable with Headstand Pose, and be sure to warm up fully with some hip openers and hamstring stretches before attempting the pose.
A strong central core is key to this pose, and you will need to maintain focus on both your core and the position of your legs in space as you hold the pose. Imagine the top of your head rooting into the floor, and your back leg stretching up and back from the hip as though spiraling to the sky.
Those with neck, shoulder, or back injuries should avoid this pose.
How to Do Revolved Split-Legged Headstand Pose:
After a 30-second Headstand…split your legs, right leg forward and left leg back. There is a tendency to drop the front leg much lower, so focus on the opening of your back leg. Twist so that your front leg crosses your midline. Keep your eyes soft but focused, your arms strong, and your neck elongated and easy. Strongly extend your legs as your feet remain alert and spread. Orient your pose from your point of contact with the ground and your back leg. Feel the even arc of your body between these points.
To remove pressure from your lower back, press your tailbone against the movement of your back leg. Contract the hamstring of your back leg toward its own sitting bone. Then engage the quadriceps more in your front leg as it lowers closer to the ground. Even though your legs split and reach, you also isometrically draw them back into your pelvis. Throughout this pose, broaden the muscles of the back from the spine as the spine and the sacrum deepen into the body.
As you begin to master this asana, bend your back leg when you are fully twisted; then, as you straighten your back leg again, twist further.
When you are twisting to your maximum, there will be a strong tendency to hold your breath. Monitor your breath, and turn with your exhalations. Be willing to let go of your determination and back up from your maximum position in order to ride the ebb and flow of your breath. The breath may be more rapid or shallow than it usually is, but try to find a place where the breath has the quality of being absorbed into the lungs to help you release any strain.
Initially practice this pose for 5 to 10 seconds on each side, moving over time to 30 seconds on each side. Between sides, come back to Sirsasana (Headstand Pose) for 5 to 10 seconds to regain your center.
Read more at YogaJournal.com…