One foot pose – Eka padasana
Eka padasana
- Stand with the feet together and the arms beside the body.
- Interlock the fingers and raise the arms above the head.
- Keeping the torso, head and arms in a straight line, bend forward from the hips and transfer the weight onto the left leg.
- Simultaneously, lift the right leg straight and back, keeping it in line with the torso.
- Continue to pivot from the hips until the right leg, torso, head and arms are in a straight line, horizontal to the floor.
- Gaze softly at the hands.
- Hold for as long as comfortable.
- Return to the upright position, maintaining the alignment of the arms, back and leg.
- Lower the arms, relax, then repeat to the other side.
- Practice up to 3 rounds to each side.
Breathing
- Inhale while raising the arms.
- Exhale while bending forward.
- Breathe naturally in the balance.
- Inhale while returning to the upright position.
- Exhale while lowering the arms.
Awareness
- Maintaining the alignment of the arms, head, torso and raised leg.
- Balance.
- Manipura chakra.
Contraindications
- Heart conditions.
- High blood pressure.
- Back conditions.
- Neck conditions.
Benefits
- Improves the sense of balance.
- Strengthens the back, shoulder, arm, hip, leg, ankle and foot muscles.
- Develops concentration and focus.
- Calms and balances the mind.
Practice note
- In this pose there is a tendency to tilt the pelvis. To correct this and keep the hips aligned, consciously release the hip of the raised leg toward the floor until the two hip points are even and parallel.
