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What are the Benefits of Eka Padasana (One foot Pose)

Yoga is the science of union and the Eka Padasana is a balancing posture. As a person performs the steps of the One Foot Pose, the practitioner experiences neuro-muscular coordination, harmony and heightened sense of control of bodily movements, the benefits of Eka Padasana.

As Eka Padasana is all about balancing and coordination, it can be mastered with constant practice and dedication.

Method of Performing Eka Padasana:


● Stand on the floor with your feet together and arms by your side.
● Inhale, hoist the arms up above and interlock the fingers together.
● As you exhale, slowly bend forward and lower your arms in the front direction, straight and parallel to the floor.
● Simultaneously, raise your left leg behind. Keep the left knee unbent.
● Your right and left leg should form a letter ‘T.’
● In the final pose, your trunk, hands, head, and left leg should be aligned parallel to the ground, with right foot holding the body weight.
● Try to balance in the pose for as long as you are comfortable.

Tips for the Pose:


● Avoid tilting your pelvis in the final position of Eka Padasana.
● Both the legs in the posture should be held straight.
● Gaze in the front direction.
● To release, inhale and bring your left leg into standing position. Exhale, bring your arms down and stand in Tadasana.

Variations of Eka Padasana:

  1. Urdhva Prasarita Eka Padasana(Standing Split Pose): The Standing Split Pose tones and stretches the body. It is a balancing inversion good for reaping calmness, coordination and concentration.
    ● Begin in the Virabhadrasana III.
    ● For the Urdhva Prasarita Eka Padasana, bring the hands to rest on the ground so that the torso moves toward the standing leg.
    ● Shift the weight onto your hands and raise your lifted leg higher. Keep it straight.
    ● As the leg ascends the torso descends.

Contraindications of Urdhva Prasarita Padasana:


● Ankle or Knee Injury
● Lower Backache

The Health Benefits of One Foot Pose

  1. Strength in Legs: Legs are the vehicle of our lives. They keep us mobile. For the important role that the legs play in our lives, they deserve all the attention and care. With Eka Padasana, you can maintain the well-being of your legs. In this posture, one leg is raised up while the other rests on the ground. And, both of them get strengthened during the practice of the pose.
  2. Stretch to Lower Back: Lower back is one of the body areas that demand extra welfare. Lower back pain can give rise to a number of health conditions, like a herniated disk, arthritis of the spine, and more. The benefits of Eka Padasana for lower back include stretching and flexibility. With these rewards, you can keep lower back healthy and associated problems at bay.
  3. Great for Shoulder and Neck Muscles: One Foot Pose is a great yoga asana to practice in order to put in action the muscles of shoulders and neck, which are otherwise neglected. The movements of the arms, holding of the head in a neutral position coupled with breathing assist in the release of tension and relaxation. With the regular practice of the pose, you gain the health benefits of One Foot Pose that can help you get relief from cervical spondylitis.
  4. Unlock the Chakra Powers: All those who cannot practice Eka Padasana due to various reasons can perform its variation, Urdhva Prasarita Padasana. Practicing this asana stimulates the Muladhara and Svadisthana Chakra; the full expression of the pose activates the Sahasrara (crown chakra). The Muladhara and Sacral chakras promote stability, vitality, and connectedness. And, Crown Chakra clears the mind.
  5. Heightened Concentration: One natural way to increase focus is to practice One Foot Pose and Standing Split Pose. In both the poses, you are encouraged to maintain your focus on a particular point in a front direction while holding the posture. With consistency, you can gain heightened and unwavering concentration, one of the health benefits of One Foot Pose that makes it interesting.
  6. Nervous Coordination: At the core, Eka Padasana is a balancing posture rewarding its practitioner with an overall improved sense of balance. The holding of the body straight in the pose with synchronized breath and fixed gaze results in better nervous coordination. Healthy nervous coordination is the essence of living a sane life.
  7. Healthy Body: The practice of One Foot Pose is recommended to the yoga practitioners because it is believed it keeps the digestive system healthy, wards off a backache; amplifies blood circulation; heals pain; reduces fatigue. It is the pose for a healthy body-mind.

The benefits of Eka Padasana have us all applauding. Step on a yoga mat and raise your leg up in the One Foot Pose for wellbeing and holiness.

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