Utthita Pada Sirsasana

What Does Utthita Pada Sirsasana Mean?

Utthita pada sirsasana is an intermediate to advanced pose that requires the yogi to be able to balance in headstand, open the hips and maintain balance as the legs become active and move into and hold the split.

Entered from headstand, with active feet and engaged legs, the legs begin to open, with one leg moving forward and one back, as though the yogi is taking a large step. As the legs move into the split, it is important to keep the legs internally rotated, the hips aligned and the core engaged so the back doesn’t over-extend or arch.

Utthita pada sirsasana is also known as headstand split in English.

Yogapedia Explains Utthita Pada Sirsasana

Advanced postures require that yogis have a strong foundation in asana, steadiness in the mind and ability to control the breath. Having a strong foundation is essential to performing and holding utthita pada sirsasana as the yogi must control the balance of rooting down for balance and stability, while the core lifts up so the legs can play with reaching up and then opening into the split.

As with all variations of headstand, the yogi must keep the arms and shoulders active in order to make sure that no pressure or compression is experienced in the spine. Traditionally, the legs open along the mid-line in this posture, not out to the sides. Depending on the yogi's flexibility, the legs can be horizontal to the mat. The breath throughout this posture should be smooth and controlled.