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

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

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

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

Cautions:

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 (Link to 200-hour page for the word yoga teacher training). Yoga India Foundation (link to homepage) 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

Learn More About Yoga Courses

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14 Responses

  1. I follow your asana posts and like them a lot! My dream this year is to visit India and learn Yoga in India. I was wondering if you offer any Yoga Teacher Training India in the beginning of March. I have been wanting to join your Yoga Teacher Training India for many months now…I live in Germany and practise yoga every week in a yoga studio near me. My friend Jana recommended me your school 🙂 I hope to meet you soon!

    Monika

    1. Namaste Monika,
      Thanks for your lovely comment and sharing your thoughts about our Website. Yes, we offer a 200 Hours Yoga Teacher Training India that will start on the first of March 2018 at 11am. Practising yoga prior to course begin will be very helpful!
      Here you find all Infos regarding our Yoga Teacher Training India:
      https://yogaindiafoundation.com/200-hours-yoga-teacher-training/

      We hope to meet you soon 🙂

      All the best until then,
      Your Yoga India Foundation Team

  2. Do you have any available spots for the February Yoga Teacher Training India?
    I know its last minute but i’d love to join your school! My friend Theresa recommended me your 200 hours yoga teacher training india. She was with you in August!

    1. Namaste Clara,
      Thats nice 🙂 Yes Theresa joined our 200 hour yoga teacher Training india last summer! We are already booked out for February but we still have a few spots left for our March Yoga Teacher Training India starting on the first of March 2018 at 11am.
      You can sign up and guarantee your spot here:
      https://yogaindiafoundation.com/200-hours-yoga-teacher-training/

      Hopefully, see you soon!
      We would love to meet you!
      Your Yoga India Foundation Team

  3. I enjoyed my Yoga Teacher Training India at Yoga India Foundation so so much! We were an amazing group of 10 & learnt much more than yoga. Thanks dear Team for making my 200 hours yoga teacher training india so unforgettable!

    1. Namaste Alan,
      thanks for sharing your lovely comment here! We are lucky you chose our School for your Yoga Teacher Training India 🙂
      We hope you are well & found some good opportunities to teach at home!
      All the best for you,
      Your Yoga India Foundation Team

  4. Hello 🙂
    I am curious about your Yoga Teacher Training India…do you have any more Infos for me?
    I want to join your 200 hours yoga teacher training india.
    Thanks
    Sarah

    1. Namaste Sarah, thanks for chosing us to be your destination! Our 200 hours yoga teacher Training india is for beginners to intermediates who want to expand their knowledeg and practise. You will cover all major and minor topics of yoga including Ayurveda & emotional blockage Treatment. Just send us an email with your prefered dates & we will Reply within a couple of hours!

      We would love to have you on our Yoga Teacher Training India 🙂

      Your Yoga India Foundation Team

  5. Hello dear Yoga India Foundation Team, i hope you are well. I just wanted to share that I had the most amazing time during my 200 hours yoga teacher Training india with you! I learnt so much about myself and feel totally changed now. I experience much more joy and peace than ever before…Thank you for teaching me so many amazing Tools and Knowledge.
    I hope i can join your advanced yoga teacher Training india next year!!

    Mari

    1. Namaste Mari, we also enjoyed having you on our 200 hours yoga teacher Training india 🙂 Youhave a big heart and open mind! We hope you are well and teach yoga now…You are of Course most welcome to join our advanced yoga teacher Training india next year!
      Much love,
      your Yoga India Foundation Team

  6. I spent four intensive weeks at the Yoga India Foundation Ashram in India. I completed my 200 hours yoga teacher training india there which opened up new dimensions for myself. I wish to Thank the entire team for making my Yoga Teacher Training India experience so unique. The teachers were excellent in guiding us. The location, course content and food were amazing. Yoga India Foundation is the best place to go for a Professional Yoga Teacher Training Course in Rishikesh and India.

    1. Dear Lev,
      thanks for sharing your Review about our 200 hours yoga teacher Training india. We are very happy to read that you felt this way. We hope to meet you again some time, take care! We are wishing you a happy New Year & sending shanti vibes from our ashram 🙂 You are most welcome to join our advanced 300 hours yoga teacher Training india as well!
      Love
      Your Yoga India Foundation Team

  7. It’s an experience one must have in life like Taj Mahal. India the mother of Yoga and Meditation. The vibes of Rishikesh at foothills of Himalayas is divine. Teachers are amazing especially the Yoga Philosophy Teacher Swami Gyan Ekin hee is so full of wisdom and deep understanding of meditation .

    Very happy that I decided to do it.

    1. Thank you Joey for sharing this 🙂 Hopefully, you will visit us again this year!! It was a pleasure to have you on our Yoga Teacher Training last month 🙂
      Your Yoga India Foundation Team

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