3 Ways to Put Your Legs over Your Head
If you’ve ever wanted to try putting your legs over your head, whether it’s for a fun party trick, a yoga pose, or just to experience a different stretch, you’re not alone. This skill not only showcases flexibility but also offers various health benefits, such as improved circulation and spinal health. Here are three methods to help you achieve this intriguing position:
1. The Lying Down Approach
This method is perfect for beginners or those who want to gently ease into the pose.
Step 1: Warm-Up – It’s essential to have a brief warm-up before attempting any flexibility exercise to avoid injuries. Do some light stretches or simple yoga poses like forward folds and downward-facing dog.
Step 2: Lie on Your Back – Lie flat on the floor or a mat while keeping your arms at your sides and legs extended straight.
Step 3: Bring Your Knees Closer – Slowly bring both knees towards your chest while keeping your lower back grounded and maintaining even breathing.
Step 4: Extend Your Legs – Gradually push both feet up towards the sky by extending your legs. Maintain control in this step, holding the position for a few breaths.
Step 5: Move Your Legs Over – With control and slow movements, take both of your legs over your head until they touch the floor behind you. If you can’t touch the floor, use pillows or props for support under your feet.
2. The Seated Forward Fold Progression
This method is an adaptation of a common yoga pose known as “Paschimottanasana.”
Step 1: Warm-Up – Similar to our first method, warm up with some light stretches or easy yoga poses.
Step 2: Sit Down on the Floor – With legs extended in front of you, maintain an upright position through your spine and sit bones grounded on the floor.
Step 3: Bend Forward – Exhale while keeping your spine long and slowly bend forward, reaching for your toes with both hands. If you can’t reach your toes, wrap a towel or yoga strap around the soles of your feet to hold on to.
Step 4: Progress to Legs-over-Head – As your flexibility improves, work on bringing both legs closer towards your face and eventually over your head.
3. The Headstand-to-Legs-over-Head Method
This advanced technique requires a good balance and proficiency in headstands.
Step 1: Warm-Up – Again, never skip this step to avoid any unwanted injuries.
Step 2: Find a Wall for Support – Place a yoga mat near a wall for added support when transitioning into the headstand position.
Step 3: Get into the Headstand Position – With your hands interlaced and elbows shoulder-width apart, place the crown of your head down on the mat, lifting your hips up and walking the feet closer towards your face.
Step 4: Lift Your Legs – Engaging your core, lift both legs up simultaneously, coming into a straight headstand with feet against the wall for support if needed.
Step 5: Lower Your Legs Overhead – Slowly lower both legs down behind your head. Find control by engaging your core muscles as you lower your legs over your head.
Remember that patience and practice are vital when working on increasing flexibility. Make sure to pay attention to any discomfort or pain during these exercises and consult with a professional if necessary. Soon enough, you’ll be able to put your legs over your head with ease!