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

Table of content

Muscle and Joints:

Physical Health:

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

59 - YogPlan

Krounchasana (Heron Pose)

Bend leg to the outside and raise the opposite leg as far as possible, holding with both hands

70 - YogPlan

Ardha Padma Utthitta Hasta Padangusthsana (Half Lotus Extended Hand to Big-Toe Pose)

From Half-Lotus, hold foot with same hand and raise as high as possible, rest other arm behind your hip on the floor, stretch the leg and torso

82 - YogPlan

Urdhva Ardha Gomukha Paschimmottanasana-I (Seated Half Cow Face Back Stretching Pose-I)

Cross leg over the opposite one, hold opposite foot with hand and extend, rest the other arm behind the hip on the floor; stretch leg and torso

83 - YogPlan

Urdhva Ardha Gomukha Paschimmottanasana-I I (Seated Half Cow Face Back Stretching Pose-II)

Cross leg over the opposite one, hold opposite foot with both hands and extend, stretch leg and torso

123 - YogPlan

Hold right toes with right hand; left toes with left hand, twisting the spine, pull leg behind the head

160 - YogPlan

Niralamba Upavishta Parivritta Urdhva Eka Pada Hastasana (Unsupported Seated Revolved Upward One Hand to Foot Pose)

Hold leg with opposite hand, open the chest and extend arm to the side, pull leg to the opposite side

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