Dvi Pada Sirsasana

Both Feet Behind Head Pose

Both Feet Behind Head combines two deep leg-behind-shoulder positions and requires advanced control and supervision.

Type: Seated
Focus: Hip Opener
Advanced ยท 10/10

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How to do this pose

  1. Learn supported preparations and the release sequence with a teacher before any full attempt.
  2. Keep breathing unobstructed and never force the knees or use the neck to restrain the legs.
  3. Release each leg with hand support before returning to a neutral seat.

Before you begin

Avoid with neck, spinal, hip or knee injury or abdominal compression concerns.

What you should feel

Controlled muscular effort without neck or knee pressure.

Benefits

Challenges advanced hip mobility and compact trunk balance.

Common mistakes

Forcing the second leg into position or holding through restricted breathing.

Modifications

Use individual supported hip stretches with the head free.

Prep Poses

Teacher-assessed single-leg preparations

Follow-Up Poses

Constructive rest; Easy Seated

Related Content

Use individual supported hip stretches with the head free.