Have you ever looked at a contortionist and wondered how they can bend their bodies into such incredible shapes? One of the most impressive feats of contortion is being able to put your legs behind your head. It may seem impossible, but with practice, it is a skill that can be learned. Whether you are a dancer, gymnast, yogi, or just someone who wants to improve their flexibility, learning how to put your legs behind your head can be a fun and rewarding challenge.
The first step to putting your legs behind your head is to improve your overall flexibility. This means stretching your hamstrings, quadriceps, and hip flexors regularly. You should also practice doing the splits, both front and side splits. Once you have a good foundation of flexibility, you can start working on putting your legs behind your head. Start by lying on your back with your knees bent and your feet flat on the floor. Then, slowly lift your legs up towards your head. As you do this, keep your back flat on the floor and use your core muscles to support your lower back. If you are unable to get your legs all the way behind your head, don’t worry. Just keep practicing and you will eventually be able to do it if you stay consistent.
Once you can put your legs behind your head, you can start to explore different variations of the pose. You can try holding your legs behind your head for longer periods of time, or you can try lifting your legs higher up towards your head. You can also try doing the pose with your legs straight or with your knees bent. As you get more comfortable with the pose, you can start to add other movements, such as rolling your head or waving your arms. Putting your legs behind your head is a challenging but rewarding pose that can help you improve your flexibility, strength, and balance. With practice, you will be able to master this pose and impress your friends and family with your newfound contortionist skills.
Warming Up for Flexibility
Properly warming up your body before attempting to put your legs behind your head is crucial to prevent injuries and maximize flexibility. Begin with light cardio exercises such as jumping jacks, jogging, or cycling for 5-10 minutes to increase your heart rate and prepare your muscles for stretching.
Dynamic Stretching
Dynamic stretching involves moving your body through a range of motion while gradually increasing the intensity. This helps prepare your muscles for the more static stretches that follow. Here are some effective dynamic stretches for leg flexibility:
| Exercise | Description |
|---|---|
| Leg Swings | Stand with your feet shoulder-width apart, bend forward at the waist, and swing your legs back and forth. |
| Hip Circles | Stand with your feet hip-width apart, extend your arms to the sides, and rotate your hips in a circular motion. |
| Hamstring Scoops | Lie on your back with your legs extended, bend your knees towards your chest, and then scoop your legs up towards your head. |
Perform each stretch for 10-15 repetitions, increasing the speed and range of motion gradually. Hold each stretch for 2-3 seconds before releasing.
The Seated Forward Fold
The Seated Forward Fold is a great way to stretch your hamstrings, calves, and back. It can also help to improve your flexibility and range of motion.
To do the Seated Forward Fold, sit on the floor with your legs extended in front of you. Bend your knees slightly and reach your arms overhead. Then, slowly fold forward from your hips, keeping your back straight. Reach your hands towards your toes, or as far as you can comfortably.
Hold the pose for 30 seconds to 1 minute. Breathe deeply and relax your muscles. To come out of the pose, slowly roll up to a seated position.
Tips for doing the Seated Forward Fold
Here are a few tips for doing the Seated Forward Fold:
- Keep your back straight and your core engaged.
- Don’t force yourself into the pose. If you can’t reach your toes, that’s okay.
- Breathe deeply and relax your muscles.
Variations of the Seated Forward Fold
There are several variations of the Seated Forward Fold that you can try:
- Wide-Legged Forward Fold: In this variation, your legs are spread wide apart. This can help to stretch your inner thighs.
- Twisted Forward Fold: In this variation, you twist your torso to one side. This can help to stretch your obliques.
- Forward Fold with Head on Floor: In this variation, you lower your head to the floor. This can help to stretch your hamstrings even deeper.
The Downward-Facing Dog
The Downward-Facing Dog is a fundamental yoga pose that stretches the hamstrings, calves, and shoulders. It also strengthens the arms, legs, and core. To do the Downward-Facing Dog:
- Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
- Spread your fingers wide and press your palms into the floor.
- Keeping your legs straight, lift your hips up and back, forming an inverted V-shape with your body.
- Press your heels down towards the floor and engage your core.
- Hold the pose for 5-10 breaths.
- To come out of the pose, lower your hips back to the floor and rest on your hands and knees.
Tips for Beginners
- If you have tight hamstrings, you may not be able to keep your legs straight in the Downward-Facing Dog. Bend your knees slightly and gradually straighten them over time.
- If you have weak wrists, you can place your hands on a yoga block or a folded towel.
- If you have any neck pain, avoid looking up in the Downward-Facing Dog. Keep your head in a neutral position and focus your gaze on your feet.
Table: Benefits of the Downward-Facing Dog
| Benefit |
|---|
| Stretches the hamstrings, calves, and shoulders |
| Strengthens the arms, legs, and core |
| Improves circulation |
| Relieves stress and anxiety |
| Helps to reduce back pain |
The Bridge Pose
The Bridge Pose is a great way to stretch the hamstrings and glutes, and it can also help to improve posture and flexibility. To do the Bridge Pose, lie down on your back with your knees bent and your feet flat on the floor. Then, lift your hips up towards the ceiling until your body forms a straight line from your shoulders to your knees. Hold the pose for 30 seconds to 1 minute, and then slowly lower yourself back down to the ground.
Step-by-Step Instructions
- Lie down on your back with your knees bent and your feet flat on the floor.
- Press your feet into the floor and lift your hips up towards the ceiling.
- Keep your core engaged and your shoulders relaxed.
- Hold the pose for 30 seconds to 1 minute, and then slowly lower yourself back down to the ground.
Tips
- If you have tight hamstrings, you may not be able to lift your hips all the way up to the ceiling. That’s okay! Just lift them as high as you can without straining yourself.
- To make the pose more challenging, you can try lifting one leg up towards the ceiling at a time.
- To make the pose more relaxing, you can try placing a block or pillow under your hips.
| Benefit | How it helps |
|---|---|
| Stretches the hamstrings and glutes | Helps to improve flexibility and range of motion |
| Strengthens the core | Helps to stabilize the spine and improve posture |
| Calms the mind and body | Helps to reduce stress and promote relaxation |
The Plow Pose
One of the most striking and popular yoga poses, the Plow Pose (Halasana) requires significant flexibility and strength in the legs, back, and shoulders. With regular practice, it can bring numerous benefits, including:
- Improved digestion
- Reduced back pain and stiffness
- Increased flexibility in the legs and hips
- Improved circulation
- Reduced stress and anxiety
How to Do the Plow Pose
To perform the Plow Pose, follow these steps:
- Lie flat on your back with your arms by your sides.
- Bend your knees and bring your feet close to your hips.
- Press your hands into the floor, lift your hips, and tuck your legs up towards your face.
- Continue lifting your hips with your hands while simultaneously straightening your legs.
- Eventually, your toes should touch or even extend beyond your head.
- Hold the pose for 10-30 seconds, breathing deeply.
- To release the pose, lower your legs slowly back down to the floor.
Tips for Beginners
If you’re new to the Plow Pose, here are some tips:
- Start by holding the pose for a shorter duration and gradually increase the time as you become more comfortable.
- Break down the pose into smaller steps. Instead of trying to lift your legs straight up, first practice tucking them towards your face and then gradually extending them.
- Don’t force yourself into the pose. If you feel any discomfort, stop and release the pose.
- Use props if needed. A folded blanket or pillow under your hips can provide support and make the pose more accessible.
Benefits of the Plow Pose
The Plow Pose offers a wide range of benefits, including the following:
| Benefits |
|---|
| Improved digestion |
| Reduced back pain and stiffness |
| Increased flexibility in the legs and hips |
| Improved circulation |
| Reduced stress and anxiety |
The Shoulder Stand
The Shoulder Stand is a yoga pose that involves inverting the body by balancing on the shoulders and upper back. This pose is believed to offer a wide range of physical and mental benefits, including improved circulation, increased flexibility, and reduced stress. It is also said to stimulate the pituitary and pineal glands, which are responsible for regulating sleep, growth, and hormone production.
Step-by-Step Instructions
1. Start by lying on your back with your legs extended and your arms at your sides.
2. Bend your knees and bring your feet flat on the floor, hip-width apart.
3. Lift your hips up towards the ceiling, forming a bridge position.
4. Place your hands on your lower back for support and press your shoulders down into the floor.
5. As you continue to press your shoulders into the floor, lift your hips and legs up towards the ceiling.
6. Bring your legs behind your head, keeping your knees bent and your toes pointed.
Tips for Bending Your Knees and Bringing Your Legs Behind Your Head
It is important to keep your core engaged and your lower back pressed into the floor as you bend your knees and bring your legs behind your head. If you are unable to bring your legs all the way behind your head, you can modify the pose by bending your knees to 90 degrees or even keeping them straight. You can also use a block or chair to support your hips if necessary.
Hold the pose for 30 seconds to 1 minute, or as long as comfortable. To release, slowly lower your legs back down to the floor.
The Headstand
The headstand is a fundamental yoga pose that offers numerous physical and mental benefits. Mastering this pose requires a combination of strength, flexibility, and balance, but it can be achieved with consistent practice.
7. Finding Your Balance
Maintaining balance in the headstand is crucial. Here are some key tips:
- Engage your core: Contract your abdominal muscles to stabilize your body and prevent it from swaying.
- Interlace your fingers: Create a stable base by interlocking your fingers behind your head, elbows pointing outward.
- Focus on a single point: Choose a fixed object in front of you and concentrate on maintaining your gaze on it.
- Position your legs correctly: Keep your legs vertical, toes pointed upward. Avoid over-arching your lower back.
- Engage your glutes: Squeeze your buttocks and keep your thighs together to provide support.
- Use the wall for support: Initially, practice the headstand near a wall for additional stability.
- Practice regularly: Consistency is key to improving your balance. Engage in regular headstand practice to strengthen your supporting muscles.
The Forearm Stand
The forearm stand is a challenging yoga pose that requires strength, flexibility, and balance.
To perform the forearm stand, begin by kneeling on the floor with your forearms on the ground, shoulder-width apart. Your elbows should be directly below your shoulders, and your hands should be flat on the ground, fingers interlaced. Press your forearms into the ground to activate your shoulders and back muscles.
From here, lift your knees off the ground one at a time, bringing them towards your chest. Then, slowly straighten your legs, lifting them up towards the ceiling. Keep your core engaged and your back straight.
Once your legs are straight, you can begin to walk your hands back towards your feet. As you do this, keep your elbows close to your body and your shoulders pressed down.
When your hands are close to your feet, you can begin to bend your knees and lower your legs behind your head. Keep your core engaged and your back straight.
To come out of the forearm stand, slowly straighten your legs and walk your hands back towards your shoulders. Then, lower your knees to the ground one at a time.
The forearm stand is a challenging pose, but it is also a very rewarding one. With regular practice, you will be able to master this pose and enjoy its many benefits.
The Handstand
Once you have mastered the headstand, you can advance to the more difficult handstand. The handstand is a balancing pose that requires strength, flexibility, and coordination. It is a great way to improve your core strength, upper body strength, and balance.
- Start by finding a spot on the floor where you have plenty of room to practice.
- Place your hands on the floor, shoulder-width apart, with your fingers pointing forward.
- Step back with your feet until you are in a plank position.
- Lift your right leg up and bend your knee, bringing your heel towards your buttocks.
- Place your right foot on the floor behind your left hand.
- Lift your left leg up and bend your knee, bringing your heel towards your buttocks.
- Place your left foot on the floor behind your right hand.
- Straighten your legs and lift your hips up, forming an inverted V-shape with your body.
- Hold the handstand for as long as you can, maintaining a straight line from your head to your heels.
To come out of the handstand, bend your knees and slowly lower your hips back down to the floor.
Tips for the Handstand
- Keep your core engaged throughout the pose.
- Look straight ahead, not at your feet.
- If you lose your balance, don’t panic. Just bend your knees and step back down to the floor.
- Practice regularly to improve your strength and balance.
Benefits of the Handstand
- Improves core strength
- Improves upper body strength
- Improves balance
- Increases flexibility
- Boosts confidence
Troubleshooting
Problem Solution I can’t lift my legs up Practice the preparatory poses, such as the plank and dolphin pose. I lose my balance Keep your core engaged and look straight ahead. My shoulders hurt Make sure your hands are shoulder-width apart and that you are pressing into the floor with your palms. I get dizzy Start by holding the handstand for short periods of time and gradually increase the duration. The Lotus Pose
The Lotus Pose, also known as Padmasana, is a seated yoga posture that is often used for meditation. It is said to promote relaxation and flexibility, and can also help to improve posture. The Lotus Pose can be challenging for some people, but it is possible to work up to it gradually with regular practice.
To do the Lotus Pose, sit on the floor with your legs extended in front of you. Bend your right knee and place the sole of your right foot on the inside of your left thigh, just below your left knee. Then, bend your left knee and place the sole of your left foot on the inside of your right thigh, just below your right knee. Your knees should be stacked on top of each other, and your feet should be pointing towards the ceiling.
Once you are in the Lotus Pose, you can rest your hands on your knees or in your lap. Close your eyes and focus on your breath. Stay in the pose for as long as you are comfortable, and then release the pose by slowly uncrossing your legs.
Here are some tips for doing the Lotus Pose:
Tip Description Start by sitting on a cushion or folded blanket to make the pose more comfortable. If you have tight hips or knees, you can modify the pose by placing a block or rolled-up towel under your knees. Don’t force yourself into the pose. If you feel any pain, come out of the pose and try again later. Hold the pose for as long as you are comfortable. There is no need to stay in the pose for a long time to get the benefits. Practice the pose regularly to improve your flexibility and range of motion. How to Put Your Legs Behind Your Head
This advanced yoga pose, known as “Eka Pada Sirsasana” (One-Legged Headstand), requires immense flexibility, strength, and coordination. Follow these steps to master it gradually:
- Warm-up: Begin by loosening up your body with stretches that target your legs, hips, and spine.
- Downward-Facing Dog: Start on your hands and knees, then lift your hips to form an inverted V-shape. Hold for a few breaths.
- Hanumanasana (Monkey Pose): From Downward-Facing Dog, step your right foot forward between your hands. Lower your body toward the floor, straightening your right leg while keeping your left leg bent in a deep lunge.
- Lift Your Leg: Once you’re comfortable in Hanumanasana, slowly lift your right leg off the floor, keeping it straight. Hold for a few breaths.
- Bend Your Knee: Bend your right knee slightly and gently bring it over your head. Keep your foot flexed and your knee as close to your head as possible.
- Straighten Your Leg: Gradually straighten your right leg, lifting it higher behind your head. Focus on keeping your spine straight and your core engaged.
- Hook Your Foot: Once your leg is fully extended, try to hook your right foot over the crown of your head, behind your ears.
- Balance: Use your left leg and arms to maintain balance and stability. Hold the pose for a few breaths, or as long as you can comfortably.
- Release: Slowly lower your leg, unhooking your foot and reversing the steps to return to Downward-Facing Dog.
People Also Ask About How to Put Your Legs Behind Your Head
What are the benefits of putting your legs behind your head?
This pose improves flexibility, strengthens core muscles, and enhances balance and coordination. It also massages the abdominal organs and stimulates the thyroid gland.
How often can I practice this pose?
Start by practicing for a few minutes once or twice a week and gradually increase the duration and frequency as you become more comfortable.
What are some precautions to take before trying this pose?
Consult a doctor if you have any neck, back, or hip problems. Avoid practicing this pose if you have high blood pressure or glaucoma.
How can I improve my flexibility for this pose?
Regular stretching, yoga, and Pilates can help improve your flexibility. Focus on stretching your hamstrings, quads, and hip flexors.
