How to do Dwi Pada Sirsasana & its Benefits

“Its never too late & you are never too old to start from scratch once again”

Dwi Pada Sirsasana.pngAre you ready to bring one more leg behind your head? Yes, we are talking about putting both your legs behind your head.  This pose is called as Dwi Pada Sirsasana, a complex and advanced sitting yoga pose which requires more flexibility and strength in both your leg and groin muscles.

Dwi-Two | Pada-Foot | Sirsa-Head | Asana-Pose

This asana is pronounced as Dwee-Pada-Shirshasana, Sanskrit- द्विपाद शीर्षासन. This pose is also called as Dwi Pada Greevasan. In this pose, both feet are placed behind the head. Like Eka Pada Sirsasana, this pose too requires a great deal of patience and persistence to bring legs behind your head.  It improves your Kundalini power and provides a better body balance.

Level of Asana: Advanced Series, Ashtanga

Stretches: Legs, Hamstrings and Hips

Target areas: Hips and Groin

Benefits of Dwi Pada Sirsasana

  1. Increases stamina and strength of your body
  2. Provides nourishment to your thighs, knees, legs, palms, back, elbow and arms
  3. Helps to increase the flexibility and elasticity of the body
  4. Open up your hips and stretches your leg
  5. Increases blood flow to your body and improves the level of haemoglobin in the blood.
  6. Eliminates toxins from the body and therapeutic for diabetes patients
  7. A very good pose for controlling your nervous system
  8. Massages solar plexus, adrenal glands and increases vitality
  9. Improves digestion and reproductive system


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners suffering from sciatica or spinal problem shouldn’t practice this pose. Pregnant women should avoid practising this pose. Avoid this pose, if you are suffering from knee or hip injury. It’s always advisable to practice this pose under the guidance of an expert yoga teacher.

Steps to do a perfect Dwi Pada Sirsasana

Dwi Pada Srisasana Yoga.png

  1. Start by sitting in a comfortable position with your legs extended in front of you in Dandasana.
  2. Bend the right knee and hold your right foot ankle with the left hand and hug the right shin in towards the chest with the help of your right hand.
  3. Ensure that the ankle and knee are in one line. Now, draw your right knee slightly out towards the right side to create room for the right shoulder to fit underneath.
  4. Move your right leg as high as possible and pull it towards the top of your shoulder. Place the right foot behind the head and rest right leg over the right shoulder.Both legs behind head.png
  5. Now, Slowly place your left leg behind the head and rest it over the left shoulder. Cross both the ankles and lock both feet behind the neck.
  6. Keep both your hands on the floor by the side of your hips and balance the body. Make sure that you are sitting straight and erect. After your body gets balanced, bring both the hands and join the palms to come to the Prayer pose.
  7. Ensure that your palms are touching the chest. Stay in this pose as long as you feel comfortable.
  8. Gently lower your body to the ground and release. Come to Dandasana to relax.
  9. Repeat this pose for 2 to 3 times if you feel comfortable.

Variations and Modifications

It’s a complex and challenging pose for beginners.  This pose demands more flexibility and strength in your legs. The focus is to get both the legs over the neck and place it on shoulders. You need to warm up your body before you attempt this pose. Hugging the shin towards the chest helps to open the hips and hamstrings over the days. You can also practice Half Happy Baby pose to gain flexibility. After you master this pose, deepen the stretch by placing the palms on the sides of hip and lifting your body up into the air.

Practice Supine Spinal Twist Pose to rejuvenate and restore your energy after practising Dwi Pada Sirsasana.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice. It’s advisable to practice this pose in the evening as your body becomes flexible after days work.

Ensure to warm up your body mainly the hamstrings, core and hips. This pose teaches us to listen to our body and you must never force your body at any point during this pose. When you lift your legs behind your head, ensure that you are doing it carefully and gently, since it may cause injuries to muscles if done incorrectly or suddenly. Check whether your leg is flexible enough to place it over the shoulder? Take your own time! With regular practice, you will gain enough strength and flexibility to master this pose.

Preparatory Poses

Hugging the shin towards the chest

Pigeon Pose

Follow Up Poses

Bridge Pose

Camel Pose

Wheel Pose

Supine Spinal Twist

Ready to challenge your body and reap the benefits of this pose! Now, you know all the benefits and how to bring your feet behind your head, then why to wait? Enjoy your Yoga practice and have an awesome day! Remember, never force your body to bring your feet behind the head. Take your own time and practice within your own limits and ability. If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

“Yoga begins right where I am, not where I was yesterday or where I long to be”- Linda Sparrowe

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