Krishnamacharya's Tricky Ekapada Sirsasana

Krishnamacharya's tricky
ekapada sirsasana ( or
ekapada viparitakarani)
I currently have a soft spot for this headstand
variation, ekapada viparitakarani
I came across it awhile back in Krishnamacharya's Yoga
Makaranda (Part II) but couldn't figure out what was
going on in the instructions or how to get into it.
Recently I saw a photograph of Simon Borg-Olivier in the

posture, realised that it was possible and decided to
explore.
Before trying it you should be comfortable with the 2nd

series Ashtanga Vinyasa or vinyasa Krama niralumba
sirsasana (without support) variations.
The question now is do we have both hands
outstretched, palms down, as in the Ashtanga 2nd series
variation and then lower and raise one leg at a time or do
we take only the one hand/arm out from behind the head
and lower the leg to that. Krishnamacharya's instructions
are unclear.
I suggest trying the 'both arms outstretched in frount of

you' variation first. Below I'm exploring a konasana
variation following a misreading of the text.
Just goes to show how easily you can get it wrong
practicing from a text. I misread Krishnamacharya here.
thought he had written spread the legs into konasana
then lower on to the palms but actually he spreads the
legs into konasana for six breaths, then brings them back
together before lowering. That said, I'm sure he practiced
this variation also.
Assuming you're comfortable with the Ashtanga Vinyasa

2nd series unsupported headstand variations, the
approach I take to the more challenging version is to
move one hand from supported headstand into tripod
then stretch my arm out, the back of the hand on the
mat, then follow Krishnamacharya's instructions, lowering
the foot to the hand for six breaths.
Return the same way via the hand in tripod.
Another variation might be to raise up into the headstand

variation with one arm already outstretched
Sharath has suggested we explore longer headstands,

this might be an option to look at while doing so along
with many of those found in Ramaswami's Complete book
of Vinyasa Yoga.
A curious thing about Krishnamacharya ( or the editor's)

presentation is that he refers to this asana
as SIRSHASANA-EKAPADA-VIPARITAKARANI. I'd always
assumed viparitikarani was the mudra version of
sirsasana and as a mudra perhaps more static,
characterised by the employment of bandhas,
kumbhaka's and longer stays, lowering and raising the leg
in viparitakarani was then a surprise, perhaps this is
why (Hatha Yoga) is included in brackets.
I don't tend to think long stays in an unsupported
headstand variations is appropriate, in the Ashtanga 2nd
series variations one only stays for five breaths. It's true
that Krsihnamacharya only indicates six breaths here but
he tends to recommend long, slow breathing in his asana
practice as well as in the vinyasa, when added to the
kumbhaka (even the shorter one of a couple of seconds
recommended for sirsasana) that's a significant period of
time without support for the neck.
Update
First attempt to explore this full sequence together rather

than separately. Faster breathing than usual because of
the recording and a little unsteady due to some anxiety
about the glass shoji screens to my left (showing up
especially on the second side). The second eka pada
approach comes up 3 and a half minutes in.
Below are Krishnamachayra's instructions, starting off

with those for sirsasana as he refers to them in the later
asana.
SIRSHASANA--HEAD STAND
Sisshasana, Yoga Makaranda Mysore, 1934
This asana is so called because the head supports the

whole body. This is also variously called KAPHALASANA,
BRAHMASANA. These three, however, differ to some
extent both in the technique and in the benefits derived.
These differences have to be learnt under personal
instructions form a Guru. This asana is beneficial in a
large number of diseases and is rightly termed the ‘king
of all the asanasʼ.
Technique: 
1. Place something soft, like a cushion, folded blanket or

carpet on the floor touching the wall.
2. Kneel on the ground facing the wall.
3. Lock the fingers together, thumbs upright, and place

them about four inches from the wall. Let the elbows rest
on the cushion, the elbows being not more than a foot
apart. 
4. Bend the neck and place the top of the head firmly on
the cushion inside the knitted fingers. The thumbs should
press behind the ears.
5. Eyes are to be kept closed.
6. Raise the hips, so that the knees are straightened and

bring the feet as near the head
as possible. The toes, the feet and knees are to be kept

together. The back will now rest
against the wall.
7. Take long breaths twice.
8. Lift both the feet simultaneously to an upright position.

Toes together, knees
together. The back will rest on the wall. Straighten the

back so that the whole body may rest solely on the top of
the head without the support of the wall.
Note: For beginners to raise the legs upright without

bending the knees will be difficult and the help of another
person may be taken. If necessary the knees may be
bent, brought closer to the body, the back still kept in
contact with the wall and with a slight jump the legs taken
above the head, and the knees still bent. The legs are
then straightened slowly, the knees together, the toes
together and the toes pointed.
9. Toes should be pointed and the thigh and calf muscles

should be stretched.
10. Slowly inhale and exhale deeply with rubbing

sensation in the throat. When exhalation is complete the
abdomen should be well drawn in (UDDIYANA
BANDHAM).
Note:
For proper benefit of the asana it is essential that the

breathing should be regulated i.e., as long and as thin as
possible,
Normal shallow breathing does not give any benefit.

(Concentration on Lord Ananthapadmabanabha gives
added benefit.) (a combination of asana, pranayama and
dhyana gives proper benefit.) (See in this connection
Sutra 47 Chapter II of Patanjaliʼs Yoga Sutras,
Vaschaspati Misraʼs and Bala Ramodasinʼs commentaries. 
For the first week do not exceed six inhalations and

exhalations. There should be no retention of breath.
Uddiyana bandha, in the beginning should be done only
once a day.
Every week the number of inhalations and exhalations

may be increased by four, so that the duration of the
asana is slowly brought up.
11. After the number of rounds of breathing is over, slowly

bring down the legs. In the beginning the knees may have
to be bent, but as practice advances, the knee can be
kept straight. 
12. Lie on the back relaxed and take rest for at least for
three minutes. Note: 1. For people who are overweight
over 190 lbs. Sirshasana should be begun only after the
weight has been reduced. 
SIRSHASANA-EKAPADA-VIPARITAKARANI - (Hatha
Yoga)
Preparation, move one hand from supporting the head to
laying out flat in frount of you
Technique:
1. The first three steps are the same as for the last asana.
2. While exhaling, slowly lower right leg to the ground so

that the right foot will rest
on the right palm. The left leg is kept upright. The thigh
and calf muscles of both the legs
are kept stretched.
3. Stay in this position for 6 breaths.
4. While inhaling, raise the leg back to the upright

position.
5. Repeat with the left leg.
6. The next steps are the same as in step 7 of the

previous asana.
VIPARITA KONASANA:
Technique
1. The first eight steps are the same as for Sirshasana.
2. Exhaling, the legs are spread apart, and the thigh and
calf muscles kept stretched,
toes should be pointed.
3. Do six deep breathing.
4. Inhaling, bring the legs together.
The next steps are the same as 11 and 12 given under

Sirshasana.
DVIPADA VIPARITAKARANI 
The hands outstretched variation of sirsasana in 2nd series
as preparation for lowering the feet to the hands
Technique: 
1. The first step is the same as Sirshasana.
2. While exhaling both the legs are lowered to the ground

without bending the knees and keeping the thigh and calf
muscles stretched.
3. Do six deep breathing.
4. While inhaling raise both the legs together to the

upright position.
5. While exhaling bend knees and return to the floor and

rest.
6. Exhale, bend knees, so that they approach the

throat, lower the hips so that the back rests on the
ground and then stretch the legs, so that the whole forms
a rolling movement. 
7. Take rest at least for a minute. 
Benefits:
The thyroid gets special benefits. The waist line is
reduced. This tones up the liver. This helps in preventing
piles, and helps in curing gastric troubles.
(Note: The above three variations are according to Hatha
Yoga). 
Note:
In the beginning it may be difficult to bring the body to an
upright position without bending the knees.
So the knees may be bent and the thighs bent over the
body.
The hips are raised from the ground and the back
supported by the palms.
The legs are now stretched.
If there is still difficulty, then help of somebody should be

taken.
If the body is fat and no help is available, the help of the

wall may be sought so that it can support the heels at
gradually increasing levels.
This is done by lying on the ground facing the wall

perpendicular to it.
After some time the hips can also be raised by having a
bedroll near the wall.
When some strength is gained the heels are removed
from the wall and the legs brought upright.
(As breathing exercises are done in these positions the

abdominal muscles get toned up and the stomach
becomes more and more pliable and soft. 
The chin should be locked in the neck pit. This ensures

that the head is placed symmetrical with the body so that
the neck muscles may not be strained. The neck pit is the
depression in front of the thyroid between the collar
bones. Note: The chin lock will not be possible in the
beginning stages, but it should be kept in mind that the
head is kept symmetrical with the body and the neck
muscles are not strained.
The full chin lock will become possible when the body is
fully upright and the palms have reached a position in the
back as low as possible. 
Slowly inhale and exhale with even, long breaths through

both nostrils, with rubbing sensation in the throat, not
more than six times at the beginning. There should be no
retention of breath. The number of inhalations and
exhalations may be slowly increased at the rate of two
each week. 
Note:
The final duration of this asana can be 5 to 10 minutes
when it is done by itself. If on the other hand other asanas
are also being done the duration may be suitably
reduced.
More on Krishnamacharya's headstands here

http://grimmly2007.blogspot.jp/2014/11/krishnamacharya
s-1930s-mysore-headstand.html
Some more sirsasana variations from Krishnamacharya
from 1938 (Mysore).

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Krishnamacharya's tricky

Recently I saw a photograph of Simon Borg-Olivier in the

Before trying it you should be comfortable with the 2nd

I suggest trying the 'both arms outstretched in frount of

Assuming you're comfortable with the Ashtanga Vinyasa

Return the same way via the hand in tripod.

Another variation might be to raise up into the headstand

Sharath has suggested we explore longer headstands,

A curious thing about Krishnamacharya ( or the editor's)

First attempt to explore this full sequence together rather

Below are Krishnamachayra's instructions, starting off

This asana is so called because the head supports the

1. Place something soft, like a cushion, folded blanket or

2. Kneel on the ground facing the wall.

3. Lock the fingers together, thumbs upright, and place

5. Eyes are to be kept closed.

6. Raise the hips, so that the knees are straightened and

as possible. The toes, the feet and knees are to be kept

7. Take long breaths twice.

8. Lift both the feet simultaneously to an upright position.

together. The back will rest on the wall. Straighten the

Note: For beginners to raise the legs upright without

9. Toes should be pointed and the thigh and calf muscles

10. Slowly inhale and exhale deeply with rubbing

For proper benefit of the asana it is essential that the

Normal shallow breathing does not give any benefit.

For the first week do not exceed six inhalations and

Every week the number of inhalations and exhalations

11. After the number of rounds of breathing is over, slowly

2. While exhaling, slowly lower right leg to the ground so

3. Stay in this position for 6 breaths.

4. While inhaling, raise the leg back to the upright

5. Repeat with the left leg.

6. The next steps are the same as in step 7 of the

1. The first eight steps are the same as for Sirshasana.

3. Do six deep breathing.

4. Inhaling, bring the legs together.

The next steps are the same as 11 and 12 given under

2. While exhaling both the legs are lowered to the ground

3. Do six deep breathing.

4. While inhaling raise both the legs together to the

5. While exhaling bend knees and return to the floor and

6. Exhale, bend knees, so that they approach the

7. Take rest at least for a minute.

If there is still difficulty, then help of somebody should be

If the body is fat and no help is available, the help of the

This is done by lying on the ground facing the wall

(As breathing exercises are done in these positions the

The chin should be locked in the neck pit. This ensures

Slowly inhale and exhale with even, long breaths through

More on Krishnamacharya's headstands here

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7. Take rest at least for a minute. 