Advanced Yoga Backbends: Poses Where Feet Touch Head, Benefits, and Safe Practice

What is the yoga pose feet touching head called?

The yoga pose where the feet touch the head is not a single, universally named posture, but rather a peak expression or advanced variation achieved in several deep backbending asanas, most notably Kapotasana (Pigeon Pose) variations, Viparita Dandasana (Inverted Staff Pose), and advanced forms of Chakrasana (Wheel Pose).

Understanding the "Feet Touching Head" Concept in Yoga

The concept of "feet touching head" in yoga refers to a highly advanced level of flexibility and strength, primarily in deep backbends. It signifies significant openness in the hip flexors, quadriceps, and shoulders, coupled with profound spinal extension. It's crucial to understand that this is not an entry-level pose but a goal that requires years of dedicated and safe practice, building foundational strength and mobility.

Key Poses Featuring Feet-to-Head Contact

Several advanced yoga postures can lead to the "feet touching head" alignment, each with distinct anatomical demands and pathways:

• Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) & Rajakapotasana (King Pigeon Pose):
  • This is perhaps the most common interpretation. In Eka Pada Rajakapotasana, one leg is bent forward (like a pigeon), and the back leg is bent with the foot reaching towards the head, often grasped by the hands. In the full Rajakapotasana, both feet are brought towards the head from a kneeling position, creating an extremely deep backbend. This pose primarily targets hip flexor and quadriceps flexibility of the back leg, combined with significant spinal extension.
• Viparita Dandasana (Inverted Staff Pose):
  • Performed from a seated or lying position, this pose involves a deep backbend where the practitioner supports themselves on their forearms or hands, with the head dropping back towards the feet. In its most advanced expression, the feet can indeed touch or come very close to the head, showcasing extreme spinal and shoulder flexibility.
• Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose):
  • An even deeper variation of Viparita Dandasana, where the legs are extended overhead, and the feet reach towards the head, often requiring the hands to grasp the feet or ankles.
• Urdhva Dhanurasana (Upward-Facing Bow Pose) or Chakrasana (Wheel Pose) Variations:
  • While the standard Wheel Pose doesn't typically involve feet touching the head, advanced practitioners with exceptional spinal and shoulder flexibility can walk their hands closer to their feet, or even lift one leg and bring the foot towards the head, creating a very intense backbend.
• Ganda Bherundasana (Formidable Face Pose):
  • This is an extremely advanced and often rare pose where the practitioner balances on the forearms and chin, with the legs extending overhead and the feet coming to touch the head. This demands immense core strength, spinal flexibility, and neck stability.

Anatomy and Biomechanics of Feet-to-Head Poses

Achieving "feet touching head" requires a profound interplay of flexibility and strength across multiple joints and muscle groups:

• Spinal Extension: The thoracic (mid-back) and lumbar (lower back) spine must exhibit significant capacity for extension. This involves lengthening the anterior spinal ligaments and mobilizing the vertebral segments.
• Hip Flexor Length: The muscles at the front of the hip (e.g., psoas, rectus femoris, iliacus) must be extremely pliable to allow the pelvis to tilt anteriorly and the femurs to extend backward.
• Quadriceps Flexibility: The muscles on the front of the thigh (especially rectus femoris, which crosses both hip and knee joints) need exceptional length to allow the knee to bend deeply while the hip is extended.
• Shoulder Mobility: Adequate range of motion in shoulder flexion and external rotation is crucial for supporting the body or for the arms to reach back to grasp the feet.
• Core Strength: While these are flexibility-focused poses, strong core muscles (abdominals, obliques, erector spinae) are essential for stabilizing the spine and protecting it from hyperextension injuries.
• Neck Stability and Flexibility: Especially in poses like Ganda Bherundasana or deep Viparita Dandasana, the neck needs to be strong and mobile to accommodate the head dropping back.

Benefits of Practicing Deep Backbends

When approached safely and progressively, deep backbends offer numerous benefits:

• Improved Spinal Mobility: Enhances the flexibility and health of the vertebral column.
• Increased Flexibility: Stretches hip flexors, quadriceps, chest, and shoulders, counteracting the effects of prolonged sitting.
• Strengthens Back Muscles: Engages and strengthens the muscles supporting the spine.
• Energetic Effects: Often described as invigorating and uplifting, helping to alleviate fatigue and mild depression.
• Stimulates Organs: Believed to stimulate abdominal organs, improving digestion and circulation.
• Improved Posture: By opening the chest and shoulders, these poses can contribute to better upright posture.

Important Considerations and Safe Progression

Attempting "feet touching head" poses without adequate preparation can lead to serious injury. Consider the following:

• Prerequisites: Build a strong foundation of core strength, general back flexibility (e.g., through simpler backbends like Cobra, Bridge, Bow Pose), and significant hip flexor and quadriceps flexibility before attempting these advanced postures.
• Gradual Progression: Never force your body into these positions. Progress incrementally, using props (straps, blocks, bolsters) to support and gradually deepen the stretch.
• Listen to Your Body: Pay close attention to any sharp pain, especially in the lower back, knees, or neck. Discontinue immediately if pain occurs.
• Common Risks:
  • Lumbar Hyperextension: Over-compressing the lower back if flexibility is insufficient in the thoracic spine or hips.
  • Knee Strain: Pressure on the knee joint, especially in Kapotasana variations, if quadriceps are too tight.
  • Neck Compression: In poses where the head drops back, ensuring the neck is long and not compressed is vital.
  • Shoulder Impingement: If shoulder mobility is lacking.
• Who Should Avoid/Modify: Individuals with pre-existing conditions such as:
  • Spinal injuries (e.g., herniated discs, spondylolisthesis)
  • Severe osteoporosis
  • High or low blood pressure
  • Glaucoma or other eye conditions (due to increased intraocular pressure)
  • Recent abdominal or spinal surgery
  • Pregnancy (especially deep backbends)
• Qualified Instruction: Practicing these poses under the guidance of an experienced and certified yoga instructor is highly recommended. They can provide personalized adjustments, modifications, and ensure safe alignment.

Conclusion: A Journey, Not Just a Destination

The "feet touching head" alignment represents a remarkable achievement in physical flexibility and strength within the realm of yoga. It is not merely a party trick but the culmination of dedicated practice, patience, and a deep understanding of one's own body. Approaching these advanced backbends with respect, mindfulness, and a commitment to safe, progressive training will ensure that the journey towards these poses is as beneficial and enriching as the destination itself.