PA-0079
At a glance
An extension of One Leg Behind the Head, hooking the second leg behind the first as well, balancing on the sitting bones. This represents one of the most extreme degrees of hip flexibility asked for anywhere in this library, and it's appropriate for an exceptionally small number of practitioners.
“Let the first leg settle completely before the second one joins it.”
Essence
Everything true of the single-leg version applies here twice over, plus the added demand of balancing with both legs committed to this position. This pose exists at the very edge of what the hip joint and hamstrings can safely offer in even the most exceptionally flexible bodies.
Intention
To hook both legs behind the head and neck, balancing on the sitting bones, representing an extreme extension of hip and hamstring range.
What this pose develops
Physical
- •The most extreme hip external rotation and hamstring length asked for in this library
- •Significant core and balance control
- •Postural strength to remain upright with both legs committed to the position
Mental
- •Realistic acceptance that this pose is outside the scope of a general practice for nearly everyone
- •Comfort with a pose that offers no meaningful teaching value for the vast majority of students
Teaching concepts
- •Treating this as outside the appropriate scope of instruction for almost every student, without exception
- •Redirecting any interest in this pose toward sustainable, general hip work instead
How to practise
- 1This pose is appropriate only for practitioners who have already independently and comfortably accessed One Leg Behind the Head on both sides.
- 2From that single-leg position, guide the second leg to hook behind the first, using only the hip's own offered range.
- 3Balance on the sitting bones, hands coming to heart center.
- 4Hold only as long as the position is honestly stable and pain-free.
- 5Release with slow, careful control.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Both legs arrive in position through the hips' own range, never forced.
- •No pain anywhere in the hips, hamstrings, or neck.
- •Balance maintained through core engagement, not through gripping or bracing.
Breath
Ujjayi breath, though managing the physical demand of this position typically takes priority over any specific breath pattern.
Teacher’s eye
This is a pose where the appropriate teaching response for nearly every student, regardless of enthusiasm or apparent flexibility elsewhere, is to redirect toward general hip and hamstring work rather than toward this specific shape.
Student practice
Reflect after practising:
- •This pose is not part of a reasonable general practice goal for almost anyone. That's not a discouraging statement, it's an accurate one.
- •Interest in eventually accessing this pose is better served by broad, sustainable hip and hamstring practice than by attempting this specific shape repeatedly.
Common movement strategies
Rather than mistakes, you may notice:
- •Not applicable in the context of a general teaching resource. This pose sits outside what consistent, dedicated practice can be expected to build toward for the overwhelming majority of practitioners.
Modifications
- •One Leg Behind the Head, or any earlier hip-opening pose in this family, as the appropriate practice.
Completion check
- ✓Release both legs with slow, careful control, one at a time.
Related poses
Prerequisites
Counterposes
Alternatives
Regressions
Related movement concepts
Search tags
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