Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...
Leg Over Head Pose
Leg Over Head Pose
EKA PADA SIRSASANA
LEG OVER HEAD POSE
Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as unattainable, relentlessly chasing the goal, or embracing the process while acknowledging the unknown outcome. Human nature often leads us toward the first two responses—either shutting down or overcommitting. However, a more mindful approach invites us to explore the journey with curiosity and patience. Rather than seeing the pose as something to “achieve,” we can shift our focus to the steps, techniques, and awareness that build toward it. Even if we never experience the full expression, the strength, mobility, and discipline we cultivate along the way become their own reward. In today’s video, Matt shares two key actions to help us physically and mentally reframe our approach to Leg Over Head Pose.
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PREPARE WITH A BLOCK
A strong, mindful preparation makes all the difference when working toward deep postures like Leg Over Head Pose. Matt introduces a lizard-like variation that uses a block under the front foot to help create space and refine alignment. By adding height, the block allows for better positioning of the head and shoulder beneath the hamstring while emphasizing the importance of muscle engagement before deepening flexibility. It’s tempting to rely purely on passive stretching, but overextending the hamstrings can cause instability or strain. Instead, Matt cues us to tuck under through the buttocks of the front leg by pressing the front heel into the block. This action engages the inner thighs and stabilizes the hips, sending a signal to the nervous system that it is safe to stretch. This balance between contraction and release follows the principle of Spanda—the rhythmic pulse between effort and ease that allows the body to expand with integrity.
WATCH THE VIDEO
LEG OVER HEAD POSE: 2 ACTIONS FOR DEEPER HIP OPENING
OUT & UP
The key to unlocking greater depth in Leg Over Head Pose lies in Matt’s two main actions: “out and up.” This refers to the widening of the sit bones and the anterior tilt of the pelvis. When leading with the left leg, the left hip moves out and then up, creating space for the torso to fold and the leg to eventually settle behind the head. This precise engagement prevents unnecessary compression and allows the movement to feel more natural. When Matt demonstrates these actions with a chair, we see how the posture shifts from a deep lunge toward something resembling Side Angle Pose, but with multiple levels of entry. The torso can remain more upright at first and gradually lower as the hamstrings, adductors, and hip flexors strengthen and release. This mindful, step-by-step approach allows us to develop the necessary mobility without forcing the shape.
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PUT IT INTO PRACTICE
Building upon these actions, Matt demonstrates the next step in a “humble warrior-like” shape, where the hips continue to move out and up while the torso drops further under the front leg. This variation further refines the balance between stability and mobility, contraction and expansion—an embodiment of Spanda. The option to place a block under the front foot remains, but the key here is to maintain enough bend in the front knee to prevent overstretching the hamstring. The intention is not just to reach the final pose, but to develop strength and awareness in each stage of the journey. By working through these layers with patience, we gradually unlock new possibilities in the body. Expansion in yoga, much like in life, doesn’t happen through force but through attuned effort and mindful progression.
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FROM PROCESS TO POTENTIAL
Progress in yoga is never about a fixed final outcome—it’s an ongoing exploration of our potential as it evolves over time. The pursuit of Leg Over Head Pose reflects this principle. If we once believed it was impossible, consistent practice may shift that perception. If we were chasing it with intensity, we might learn to slow down and refine what’s missing. Just as Spanda reminds us that movement exists in a cycle of expansion and contraction, our approach to postures should embrace both challenge and patience. The real transformation happens when we immerse ourselves in the process, rather than fixating on the destination. Whether or not we ever take the leg behind the head, the discipline, resilience, and self-awareness gained through the journey become the true measure of success. By practicing with this mindset, we expand beyond physical flexibility into a deeper understanding of ourselves.
Take the step to move closer to your potential by registering for Matt’s current 10 class online Spanda Immersion.
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Article by Trish Curling
Video Extracted From: Spanda Immersion
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