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.

Breathing

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

Awareness

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

Contraindications

• Back conditions.
• Sciatic.
• Hernia.

Benefits

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