A 10-minute Iyengar Yoga practice focused on Eka Pada Sirsasana, a valuable variation of Salamba Sirsasana (Headstand). Working with the support of a wall, this sequence develops shoulder strength, core stability, and the awareness needed to become more independent in your inversion practice.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

For many students, learning to get up into Headstand feels like a significant milestone. Yet in Iyengar Yoga, entering the pose is often just the beginning. Once the basic shape is established, a wide range of variations can deepen understanding and reveal new challenges.

In this class, we explore Eka Pada Sirsasana using the wall as a support and learning tool. By changing the position of the legs, the pose demands greater organization through the shoulders, trunk, and core. These variations help students better understand how balance is created and maintained in Headstand.

The work is particularly useful for students who are comfortable in Salamba Sirsasana and are ready to explore what comes next. It also offers valuable preparation for those working toward balancing away from the wall.

What You'll Practice

• Salamba Sirsasana (Supported Headstand)

• Eka Pada Sirsasana (One-Leg Headstand Variation)

• Using the wall to develop confidence in inversions

• Building shoulder strength and stability

• Strengthening the core for improved balance

• Refining balance and awareness in Headstand

When to Use This Practice

• When developing confidence in Headstand

• To explore Headstand variations

• When building shoulder and core strength

• As preparation for balancing away from the wall

• When refining inversion skills

Who This Is For

• Students already comfortable in Salamba Sirsasana

• Practitioners interested in Headstand variations

• Anyone developing greater independence in inversions

• Intermediate Iyengar Yoga students

• Students working toward balancing in the center of the room

Frequently Asked Questions

What is Eka Pada Sirsasana?

Eka Pada Sirsasana is a one-leg variation of Headstand. By changing the position of the legs, the pose creates new challenges and opportunities for learning within the inversion.

Why practice Headstand variations?

Variations reveal aspects of the pose that may not be obvious in the classical presentation. They help develop strength, balance, coordination, and a deeper understanding of the pose.

How does Eka Pada Sirsasana help with balancing?

Changing the leg position challenges the body's organization and requires greater awareness of weight distribution. This can improve balance and control over time.

Why use the wall?

The wall provides feedback and support while allowing students to explore new actions with greater confidence. It acts as a learning tool rather than something to rely on indefinitely.

Is this practice suitable for beginners?

No. This sequence assumes that students are already comfortable getting up into Salamba Sirsasana and have some experience with inversions.

How does this variation build shoulder and core strength?

The asymmetrical nature of the pose requires the shoulders and trunk to work differently in order to maintain stability. This creates an effective strengthening challenge while refining balance.

What style of yoga is this?

This class is taught in the Iyengar Yoga method, which emphasizes precision, progressive learning, and using variations to deepen understanding of an asana.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Studio Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie's Blog