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Placing Legs Behind Your Head in Pretzel Arm Balance

(1:57)
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KinoYoga
Ashtanga Yoga Instructor, Kino MacGregor, demonstrates putting both legs behind the head for Dwi Pada Sirsasana, or as you may know as the Pretzel. Be careful to use the full external rotation of your hip joints to enter the posture, while strengthening the back and neck to support the legs.

Equipment

It's important to use the feet to gain stability in the posture and at first if you have a hard time locking the feet it might be better to just lock the feet instead of point. The most traditional way is what is demonstrated, with the feet pointed but if you try that too soon you'll slide right out of the posture. Also remember that once the first leg goes behind the head the neck cannot slide forward or else you'll release your feet. This posture was hard for me in the beginning and I remember getting a pain right in the center of the chest that made me want to collapse under the weight and tightness of my hips, but over time with good technique and lots of practice it's possible.

Placing Legs Behind Your Head in Pretzel Arm Balance
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