Eka Padottanasana

Intermidate

Seated Asanas

Eka Padottanasana

One Raised Leg To Head Pose

(e-ka-pa-dot-ta-na-sun)

Meaning: eka=one / pada = leg /uttana = intense stretching

Preparation

Sit in Dandasana (Staff Pose) - spine straight and upright, hands at your sides. Extend legs forward, feet together. Inhale, exhale, and relax.

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

Slightly relax the body. Inhale. Exhaling, bend the knee, relax the torso and spine, and bring the foot down. Inhale, exhale, and relax. Repeat on the other side.

Tips

  • To bring the leg closer, grab the back of the ankle with both hands and pull it while keeping the spine as straight as possible.
  • Keep the spine straight and the abdominal muscles active throughout the practice.
  • Pull up on your leg, then in toward the chest. Try not to pull with your arms down and in against your leg.
  • To minimize excess pain in the beginning, grab the heel or back of the ankle and point your toes.

Reproductive Health:

Precautions

Avoid

If you have displaced coccyx (tailbone), herniated (slipped) disc, or chronic/serious back problems.

Be careful

If you have back, hip, knee, or sciatic nerve issues.

Benefits

General

  • Stretches the hamstrings, hip, back, spine, shoulders, and front of the ankles.
  • Strengthens shoulders, arms, abdomen, hip flexors, front thighs, calf muscles.
  • Stimulates the adrenal glands and digestive system.
  • Stimulates the reproductive system.
  • Relieves menstrual discomfort.

Therapeutic

Variations

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