Yoga India Foundation

Eka Padasana (One Foot Pose) – Benefits, Adjustment & Cautions

Eka Padasana

One Foot Pose or Eka Padasana improves overall balance and strength in the legs, spine, and arms. The word Eka means one and Pad stands for the foot.

You can practice Eka Padasana three times on each side and hold it as long as it feels comfortable. Try to inhale while raising your arms and exhale while assuming the final position.

Here are the steps on how to get in the right posture:

  1. Stand on your mat with your feet together
  2. Raise your arms above your head and interlock your fingers
  3. Bend forward from the hips and transfer the weight onto your right leg
  4. Keep the trunk, head, and arms in one line while raising the left leg straight back
  5. Keep the left leg in line with your trunk
  6. Your left leg, trunk, head, arms are in one horizontal line
  7. The right leg is straight and vertical
  8. Gaze at your hands
  9. Focus on Swadhisthana or Manipura Chakra.

Benefits of Eka Padasana:

  • Strengthens the arms, wrists, back, hips, and leg muscles
  • Helps to develop muscular coordination
  • Improves concentration
  • Balances the nervous system

  • Avoid this posture if you have lower back pain, heart problems, or high blood pressure.
  • To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program.

How to Improve and Keep Growing

To be sure to practice the asana right and get the maximum physical and mental benefits, you should consider completing a yoga teacher training in India. Yoga India Foundation offers Yoga Alliance registered yoga teacher training courses in India that allow you to expand your wisdom, grow and gain professional expertise.
Follow our current yoga students on their journey via Instagram: yoga_india_foundation

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