One Leg extended Pose (Eka padasana) How to do & Benefits

A girl doing ekapadasana yoga / One Leg extended Pose on the street
One Leg extended Pose / Ekapadasana

                            Pronunciation -           eka-pa-da-sa-na
                            Meaning – ‘ Eka pada ’ is the Sanskrit word.
                                                                                  It means a ‘One leg extended’. 

                                                                                  And asana means 'Posture' or 'Pose'. 
                            Difficulty – 5 out of 10.

                                  This is balancing asana or pose. Poor balance means restless mind or distracted attention.

How to do One Leg extended Pose  Or  Ekapadasana?

Steps –

      1) Stand straight with legs together and hands straight down touch to the side of the thighs.

     2) Take couple of deep breath and calm your mind.
               Now slowly bend forward from your waist with hands straight, stretched and parallel to ground as shown in picture above extend arms.

               Now slowly lift the right leg backward without bending it from knee up to it becomes parallel to ground as shown in picture above extend right leg.


     3) Maintain the balance on one leg with extended one leg.
               To maintain the balance focus on fixed point on floor or anything. Gently breathing also helps to maintain the balance.

               Stay in this pose or Hold this pose for few seconds. 
10 seconds are enough for beginner.

               Your breathing must be gently and at normal depth, while doing this Yoga pose. 


      4) Then slowly come back to the original / starting position.
               Stand straight with legs together and hands straight down touch to the side of the thighs. 

      5) Now just change the leg, this time take left leg and lift it from backward. Repeat the steps from 1 to 5.



Note –


       a) Try to maintain balance of your body on one leg as much possible as you can.
       b) Focus on one fix point to maintain the balance.
       c) Thumbs of your hands must be touched in this Yoga pose.
       d) I prefer closed eyes. Closed eyes also help you to maintain the balance.



Important :-

For Yoga & Meditation wear something comfortable clothes. Too tight cloths will distract you.
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Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too. So must do on  Yoga Mat.
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Benefit –


      a) Regular practice of this yoga pose increase concentration.
      b) Regular practice of this yoga pose improves balance and co-ordination of the body.
      c) This Yoga pose, helps to strengthen leg muscles like hips, thighs, calf’s etc.
      d) This Yoga pose, helps to remove fatigue and laziness.


Limitation –


   a) Those who have knee-joint pain or ankle-joint pain should avoid doing One leg extended pose or Ekapadasana.
   b) Those who have back pain also should avoid doing this Yoga pose.
   c) Avoid this Yoga pose, if you are feeling like qualm or reel. 


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