Revolved Split Legged Headstand Yoga Pose

Parivrttaikapada Sirsasana

Revolved Split Legged Headstand Yoga Pose
overview

Revolved Split Legged Headstand Yoga Pose is an inversion, twist pose that targets the hamstrings and calves and is ideal for yogis and yoginis at an advanced level.

sahasrara – the crown chakra
related poses

advanced | inversion, twist | hamstrings, calves

[yoga-sharrre]

[yoga-tags]

How To Do Revolved Split Legged Headstand Yoga Pose
  1. Begin by entering the Supported Headstand (Sirsasana). Once you have a stable base, begin rotating your legs to one side. When starting out, choose the side that you feel most comfortable with. Keep your tailbone tucked in, keeping a nice long line running straight up through your legs.
  2. As you twist, allow the elbow on the side you’re twisting towards to move out slightly. This will help develop a stronger base while you focus on keeping your weight evenly distributed between your forearms.
  3. Actively push your legs together and up toward the ceiling, pointing out with either your toes, heels or balls of your feet. You will feel the stretch deepen in different ways based on the way you are pointing your feet. Hold this pose for 30 seconds, maintaining stability throughout.
  4. From here, split your legs by lowering your right leg directly forward, left leg back. Lower your legs equally so that the feet are roughly parallel to one another.
  5. Slightly twist your torso even further, until the front leg crosses the midline of your body. Strongly extend through both of your legs, pushing out through the heels and balls of both feet. Keep your chest open and shoulders firm, preventing your weight from slouching down onto your neck and head.
  6. Hold this pose for a few steady breaths, focusing your gaze directly in front of you. Over time, add 5 seconds until you are able to hold the pose for 30 seconds on each side. From here, lift your legs back up using the strength of your thighs. Twist back to the Supported Headstand (Sirsasana), then repeat on the other side.
  7. When you are coming out of the position, do not allow your weight to drop on your neck; continue to press your shoulders into your back through the whole position, even as you lower your legs. Exhale while bringing your legs down, touching your toes to the floor at the same time.
Notes
  • Breathing rhythmically and evenly is very important in any yoga posture, but breathing too deeply can shift the body in this posture. Instead of taking deep, long breaths, take shorter shallow ones. This will help you maintain your balance. As you hold the position, gradually deepen your breaths while focusing on maintaining the balance you’ve established.
  • Be sure you have all of the elements of the Supported Headstand down before you attempt the Revolved Split Legged Headstand. Avoid over-compression of the neck — it will slightly compress on the side you are twisting towards, but be sure there is no strain.
  • Be careful not to overtwist your body, which will interfere with your breathing. This may also cause pain in the lower back.
  • Avoid this asana if you currently have a neck or back injury or are experiencing frequent headaches.
  • Avoid if you have high blood pressure (hypertension), low blood pressure or a preexisting heart condition.
    Do not perform during menstruation. If you are pregnant, only perform this position if you are experienced with it — do not attempt to learn while pregnant. Even if you are experienced, it’s recommended that you consult your physician prior to practicing.
  • When lowering the legs, the front leg tends to drop more easily and will therefore drop much lower than the back leg. Focus on opening the quads of the back leg while lowering the front leg slowly and steadily.
Tips

Before beginning, read the section on the Supported Headstand (Salamba Sirsasana). Remembering all of the tips from that section will help you along your way to mastering the Revolved Split Legged Headstand.
Clasping your hands together and resting them on the back of your head will help stabilize you and offer neck support.

Stretches & Strengthens

All Muscles: Hamstrings, calves, quads, groin, abs, shoulders, arms, spine

Target Muscles: Hamstrings, calves, quads, abs

Health Benefits of Revolved Split Legged Headstand Yoga Pose
  • May help relieve stress, anxiety and mild depression.
  • Strengthens lungs and can increase lung capacity.
  • Can improve digestion.
  • Can relieve symptoms of menopause, asthma, insomnia and sinusitis.
  • Improves balance.
  • Stimulates liver and kidneys.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Parivrttaikapada Sirsasana

(par-ee-vrit-tah ee-KAH pa-dAH shear-shAHS-anna)

parivrtta: turned around, revolved
eka: single, one
pada: leg, foot
sirsa: head, skull, top
asana: posture

History & Mythology

History & Mythology


There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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