Seated foot-behind-the-head pose primarily builds lower flexibility. Additional benefits include:
- Relieves tightness in the groin and hamstrings
- Strengthens the back, neck and shoulders
- Stimulates the abdominal organs, relieving digestive problems
- Increases blood flow and circulation, especially to the back of the body
This posture should not be forced, and should only be attempted once the yogi’s body is flexible and open enough to adopt the posture without strain or injury. Alternative, more gentle hip-opening postures include pigeon pose and happy baby pose, which can help build the flexibility needed for seated foot-behind-the-head pose.