Eka Padottanasana

Preparation

Sit in Dandasana (Staff Pose) with your spine straight, hands resting at your sides. Stretch your legs forward, keeping them together. Take a deep breath in, then exhale slowly as you prepare for Eka Padottanasana. Relax into the posture, maintaining a calm and steady rhythm of breath.

Getting into position

Step 1. Bend the left leg and place your left heel to your hip. Bend the right leg and grab the sole (bottom) of the foot. Inhale. Exhaling, straighten the leg and raise it up, pulling upward with your hands. Point the toes. Keep the spine straight and lower the back slightly. Relax the neck and look up toward your toes. Hold for a few moments to allow the body to adjust.

Step 2. Inhale. Exhaling, bend the elbows, bring the knee toward your head (relaxing the neck), stretch the spine farther, and bring your forehead to your knee. Hold with normal breathing for around 30 seconds.

Coming out of position

Sit in Dandasana (Staff Pose) with your spine straight, hands resting at your sides. Stretch your legs forward, keeping them together. Take a deep breath in, then exhale slowly as you prepare for Eka Padottanasana. Relax into the posture, maintaining a calm and steady rhythm of breath.