[Pose Of the Week] Twisted Root Headstand Pose

Shake up your Headstand with this advanced Twisted Root Headstand pose variation!

If you’ve got regular old Headstand down pat, give it a twist with this unique variation! Twisted Root Headstand Pose (Salamba Sirsasana Pada Garudasana) – also known as Eagle Headstand Pose or Headstand Pose with Eagle Legs – is an advanced yoga pose that builds strength in the shoulders, legs, arms, core, and more, increases blood flow to the brain, and develops focus and balance. It is also believed to increase confidence and trust, and align the chakras.

This is an advanced pose, so be sure you are comfortable with Headstand Pose before attempting this variation. You may wish to perform the pose next to a wall for support until you are comfortable.

Those with shoulder or neck injuries, high blood pressure, or who suffer from migraines should not perform this pose.

How to do Twisted Root Headstand Pose, according to YogaMagazine.com:

  1. Hold just above the elbows to measure distance.
  2. Place forearms on the mat and interlace fingers; check that you can see the little finger inside the hands and connect the thumb tips.
  3. Bring the top of the head to the mat.
  4. Push the forearms into the mat to lift the shoulders away from the ears, lengthen the upper arms, and stabilize the shoulders.
  5. Bring the feet together, tuck the toes and lift the hips while drawing the belly lightly in and back.
  6. Walk the toes in until the back is straight and the feet feel light.
  7. Lift the legs up, keeping them straight if you can, until you are in a headstand. (You can lift one leg at a time if that’s easier for you.)
  8. Soften the knees and wrap the right leg around the left as in Eagle Pose.
  9. Squeeze the legs and lift the hips, keeping the tailbone long and the belly lightly engaged.
  10. Hold for as long as you feel comfortable and without any strain, but be sure to leave enough energy to repeat on the other side for a similar amount of time.
  11. To release, soften the knees and straighten the legs.
  12. Release the legs down either together or one at a time per your comfort level.


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