Do you want to have the ability to bring your legs behind your head? The secret is to be patient. It is certainly not possible to do so overnight. First you have to train to acquire greater elasticity so that the body is prepared to writhe in such a complex position. Read on to find specific exercises you can practice in order to put your legs behind your head.
Steps
Method 1 of 3: Gain Greater Elasticity
Step 1. Improve leg flexibility
Stretch for at least 10 minutes a day. You can perform the stretching exercises in one intense session or distribute them at various times of the day. Stretch at the end of a workout, for example after a dance class or a run. As you gain more elasticity, it will become easier and easier to get your legs behind your head.
- On the first day, do a front lunge with 10 seconds per leg. Bring one foot forward and kneel with your back leg. Push your hips forward, switch legs, and repeat.
- Do the butterfly stretch exercise for 10 seconds. Sit on the ground and put your feet together. Bring them towards your body and bring your head as close to your toes as possible.
- Do the camel pose for 20 seconds. Kneel keeping your knees and feet parallel. Bend your torso up and extend it backward, trying to touch your toes with your hands. Open your chest wide and look at the ceiling or sky. Increase the duration of the pose by five seconds per day.
Step 2. Practice the splits
Knowing how to do the splits is not strictly necessary to get your legs behind your head, but it is a good way to increase your elasticity.
Step 3. Try to be patient
Don't try drastic movements until your body has acquired the right flexibility and has become accustomed to squirming. If you stretch it too far, you risk getting hurt, which can slow your progress even further.
Step 4. Eat right to maintain a slim and slender body
Eat a healthy diet and try to avoid junk food. Fill up on vegetables and raw foods, while avoiding excess carbohydrates.
Step 5. Try signing up for a yoga class
This discipline helps to relax the body while stretching. If you can't go to a yoga studio, look for home exercise programs.
Method 2 of 3: Begin in the Lotus Position
Step 1. Practice the lotus pose
In this asana you have to cross your legs by placing both feet on them. Considering the difficulties it entails, it may be necessary to practice for days, weeks or months. Once you are able to do it, try it without using your hands.
Step 2. Bring your feet to your chest
Using your hands, bring your right foot and then your left up to your chest. Practice until you are able to perform these movements without any difficulty and without feeling any pain.
Step 3. Practice constantly
Every day lift your feet more and more until you can get them behind your head. In some cases, you have to start with just one leg.
Method 3 of 3: Begin with the Candle Position
Step 1. Start by assuming the candle position
First, lie on your back. Engaging your core muscles, slowly lift your legs up and keep them straight. If you are having difficulty, support yourself with your arms.
Step 2. Bring one foot to your head
Once you have learned to perform the candle position correctly without having to support yourself with your arms, try to bring one foot close to your head. You should be able to place your foot on the ground next to your head. Bend the knee of the leg that you approach your head, while keeping straight the one that remains raised in the air. When you can do this motion separately with each leg, try both legs at the same time.
Make sure you bend your knees
Step 3. Try putting one foot behind your head
Sit down and try to put one foot behind your head or get as close as possible. By repeating this movement a couple of times a day, it should get easier and easier. Remember to spend the same amount of time on both legs.
Step 4. Try lifting both legs
Perform the same step above, but this time lifting both legs at the same time. If you succeed, mission accomplished! Mastering this movement can take up to three weeks, if not more, so don't worry if you don't seem to be seeing progress.
Advice
- At first try to do the lying motion so you don't have to worry about balance.
- Do some intense stretching exercises before attempting this position. Make sure you are flexible enough.
- Try putting one foot on the other. This can be much more comfortable than pressing the soles of your feet together, even if you risk not having the same grip.
