Unlock Flexibility: A Comprehensive Guide to Putting Your Leg Behind Your Head

The feat of placing your leg behind your head, often seen in yoga, gymnastics, and contortion, is a powerful display of flexibility and control. While it might seem like an impossible task, it’s achievable with consistent practice, patience, and a safe approach. This comprehensive guide will walk you through the necessary steps, focusing on building the required flexibility, strength, and body awareness. Remember, everyone’s body is different, and progress will vary. Listen to your body, avoid pushing through pain, and celebrate the small victories along the way.

Understanding the Requirements

Before diving into specific exercises, it’s crucial to understand the key areas of flexibility required for this pose. Achieving a leg behind the head requires exceptional:

• Hip Flexibility: Primarily, deep external hip rotation and hip flexion are crucial.
• Hamstring Flexibility: Significant hamstring flexibility is needed to bring the leg up and over.
• Spinal Flexibility: Some degree of spinal flexion and side bending will also play a role.
• Shoulder Flexibility: While less directly involved than the lower body, a good range of motion in the shoulders will aid in maintaining balance and stability.

This is not a move for beginners. It’s essential to have a strong foundation in basic flexibility exercises and be comfortable with stretches such as seated forward folds, splits, and hip-opening poses before attempting this. Attempting this too soon could lead to injuries. Prioritize building a solid base before moving on to more advanced stretches.

Preparation: Building Your Flexibility Foundation

Before attempting to put your leg behind your head, dedicate time to consistently working on the following preparatory exercises and stretches. Aim for consistency, even if it’s just 15-30 minutes a few times a week.

Hip Opening Exercises

1. Butterfly Stretch (Baddha Konasana):

   • Sit with the soles of your feet together, allowing your knees to fall out to the sides.
   • Gently press your knees down towards the floor.
   • Optionally, fold forward from your hips, keeping your spine straight.
   • Hold for 30-60 seconds, breathing deeply.

2. Pigeon Pose (Eka Pada Rajakapotasana):

   • Start on your hands and knees. Bring your right knee forward towards your right wrist, placing your right ankle near your left wrist.
   • Slide your left leg straight back, lengthening through the front of the hip.
   • Keep your hips square to the front, and either stay upright or fold forward over your right leg.
   • Hold for 30-60 seconds, then repeat on the other side.

3. Lizard Pose (Utthan Pristhasana):

   • Start in a plank position. Bring your right foot to the outside of your right hand.
   • Lower your hips toward the floor, keeping your chest lifted.
   • Optionally, you can lower down onto your forearms for a deeper stretch.
   • Hold for 30-60 seconds, then repeat on the other side.

4. Figure Four Stretch (Supta Padangusthasana variation):

   • Lie on your back with knees bent. Place the outer edge of your right ankle onto your left thigh, just above the knee.
   • Gently pull the left knee towards your chest, keeping your back flat on the floor.
   • Hold for 30-60 seconds, then repeat on the other side.

5. Hip Circles:

   • Stand with your feet hip-width apart, hands on your hips.
   • Slowly make large circles with your hips, moving in both directions.
   • Repeat for 10-15 repetitions in each direction.

Hamstring Stretches

1. Seated Forward Fold (Paschimottanasana):

   • Sit with your legs extended straight out in front of you.
   • Inhale and lengthen your spine. Exhale and fold forward from your hips, reaching towards your toes.
   • Keep your back as straight as possible, avoiding rounding.
   • Hold for 30-60 seconds, breathing deeply.

2. Standing Forward Fold (Uttanasana):

   • Stand with your feet hip-width apart.
   • Inhale and lengthen your spine. Exhale and bend forward from your hips, reaching towards the floor.
   • Allow your head to hang heavy and relax your neck.
   • Hold for 30-60 seconds, breathing deeply.

3. Reclined Hamstring Stretch (Supta Padangusthasana):

   • Lie on your back with legs extended. Bend your right knee and bring it towards your chest.
   • Wrap a strap or towel around the ball of your right foot and extend your leg towards the ceiling.
   • Gently pull on the strap to deepen the stretch, keeping your left leg straight on the floor.
   • Hold for 30-60 seconds, then repeat on the other side.

4. Standing Hamstring Stretch (Pyramid Pose):

   • Start in a standing position, step your right leg back a few feet and turn it out slightly.
   • Square your hips towards the front and fold forward over your right leg.
   • Keep your spine long, and allow your head to drop.
   • Hold for 30-60 seconds, then repeat on the other side.

Spinal Flexibility

1. Cat-Cow Stretch (Marjaryasana to Bitilasana):

   • Start on your hands and knees. As you inhale, arch your back and lift your head and tailbone.
   • As you exhale, round your spine, tuck your chin into your chest, and draw your tailbone down.
   • Repeat for 10-15 repetitions, moving with your breath.

2. Spinal Twists (seated and reclined):

   • Seated: Sit with your legs extended. Bend your right knee and place the foot over your left leg. Twist your upper body to the right, keeping the spine long. Hold for 30-60 seconds and repeat on the other side.
   • Reclined: Lie on your back with knees bent. Drop both knees to the right, keeping shoulders pressed on the floor. Hold for 30-60 seconds and repeat on the other side.

3. Side Bends:

   • Stand with feet hip-width apart. Inhale, raise your right arm overhead and gently lean towards your left side. Keep hips stable.
   • Hold the stretch and then do the same on other side.
   • Repeat for 10-15 repetitions per side.

The Gradual Progression: Steps to Putting Your Leg Behind Your Head

Once you have established a consistent flexibility routine, you can begin working towards putting your leg behind your head. This will be a slow and gradual process. Do not rush, and always listen to your body. It may take several months to achieve the final pose safely.

Note: The following steps should be done with extreme care. If at any point you feel pain, stop and reassess. It is recommended to practice under the guidance of a qualified yoga or flexibility instructor.

Phase 1: Hip and Hamstring Awareness and Mobility

1. Standing Leg Cradle with Hip Rotation:

   • Stand tall, shift your weight to your left leg, and bend your right knee.
   • Use your hands to bring your right knee towards your chest, then hold onto your right ankle with your right hand and your right foot with your left hand.
   • Gently rotate the right leg externally at the hip. Continue rotating the leg as much as you can with control and comfort.
   • Do several repetitions, rotating back and forth.
   • Repeat on the other side.

2. Modified Standing Leg Behind Back:

   • Standing on your left foot, bend your right knee and bring your right ankle in front of your left leg.
   • Slowly move your right leg behind your left as if you were trying to place your foot on your left hip.
   • Use your right hand to guide the movement. Only go as far as feels comfortable, and remember to not push into pain.
   • Repeat on the other side.

Phase 2: Introducing the Upper Body

1. Lying Leg Cradle with a slight push:

   • Lie on your back. Bend your right knee towards your chest and interlock your hands around the leg.
   • Gently pull the knee closer to the chest and begin rotating the hip externally as if you were cradling the leg, allowing the lower leg to move more towards your shoulder.
   • Once comfortable, carefully assist the leg by guiding the knee and the foot towards your shoulder, but stop if there is pain.
   • Keep your back straight on the mat, and move slowly. Repeat on other side.

2. Shoulder and Leg Assist:

   • Lie on your back and bring one knee towards the chest.
   • Use both hands to grab your foot and pull your heel as if trying to move it towards the ear on the same side.
   • Gently use your shoulder to help position the leg behind you by moving your shoulder and the leg in the direction of the desired pose. This is where you will feel the biggest stretch.
   • Slowly return to the starting position and do the other side.

Phase 3: Working Towards Leg Behind Head

1. Supported Leg Behind Head:

   • Lie on your back. Pull one knee towards the chest and use your hands to guide it across your body and up towards your head.
   • Use your hands to help lift the leg higher, and begin to guide the ankle and the heel over and behind the head.
   • Use your hands to support the leg and to keep it there. Do not try to do it without any support at first.
   • Hold for a few breaths, and then repeat on the other side.

2. Leg Behind Head Without Support:

   • Once comfortable with the supported variation, you can slowly begin to reduce the hand support.
   • Start with just a few seconds without the support. As your strength and flexibility increase you can gradually work on increasing the time.
   • Always keep the movement slow and gentle, and keep breathing throughout the stretch.
   • Repeat on other side.

Important Considerations and Safety Tips

• Warm-up Thoroughly: Always start with a proper warm-up before stretching. This might include light cardio and dynamic stretches.
• Listen to Your Body: Never push yourself beyond your limits. Stop if you feel sharp pain, and don’t try to force your body into positions it is not ready for.
• Consistency is Key: Regular practice is more important than trying to do too much in one session. Aim for short, frequent practice sessions over longer, infrequent ones.
• Patience and Perseverance: This is a challenging posture that requires time and dedication. Don’t get discouraged if you don’t see results immediately.
• Seek Professional Guidance: If possible, work with a qualified yoga instructor, flexibility coach, or physical therapist. They can help you with proper technique and safety.
• Avoid Pushing through Pain: Pain is your body’s way of telling you to stop. Never push through sharp, stabbing pain. It is okay to feel the stretch, but it should not be painful.
• Be Mindful: Pay attention to your body and the way it feels while stretching. This will help you make sure that you are in alignment, and that you are not over stretching.
• Modify as needed: If certain positions are too hard, you can modify them to suit your needs. Focus on what feels right for your body.

Conclusion

Putting your leg behind your head is a challenging but attainable goal that showcases impressive flexibility. By understanding the required flexibility, consistently practicing preparatory exercises, and approaching the pose gradually, you can work towards achieving this advanced posture. Remember to prioritize safety, patience, and self-awareness throughout your journey. It is important to celebrate small victories along the way, as you will be progressing with every practice session. If you have any questions always seek professional guidance. Good luck, and enjoy the journey of unlocking your body’s flexibility!