One leg raised to head pose

Eka Padottanasana

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Bend the right knee and position the sole of the foot on the inside of the left thigh.
  • Bend the left leg and place the foot on the floor in front of the left buttock.
  • Raise the left foot and interlock the fingers underneath.
  • Draw the left knee towards the abdomen.
  • Keep the spine long and gradually straighten the leg to the ceiling.
  • Hold the pose for as long as comfortable then release by bending the knee and lowering the foot to the floor.
  • Practice up to 5 times with this leg and repeat up to 5 times with the other leg.


  • Inhale to prepare.
  • Retain the breath in while raising and holding the pose.
  • Exhale to release and return the foot to the floor.


  • Relaxation in the back and the thighs.
  • The length of the spine.
  • Synchronized breath with movement.
  • Manipura chakra.


  • Back conditions.
  • Sciatic.
  • Hernia.


  • Stretches the spine, shoulders and hamstrings.
  • Stimulates the adrenals.
  • Improves digestion.
  • Helps relieve the symptoms of menopause and menstrual discomfort.