Eka Padottanasana (one leg raised to head pose) is a part of the Forward bending yoga poses series mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on introversion and counteracting extroversion and dynamic opening up of bending backwards. It is associated with chest compression and exhalation, which induces relaxation. In this article, we’ll share how to do the Eka Padottanasana, the benefits of the pose, sequence, precautions while doing Eka Padottanasana, and notes for yoga practitioners.
How to do Eka Padottanasana – One Leg Raised To Head Pose
- Sit with the legs outstretched.
- Bend the right knee and place the foot flat on the floor in front of the right buttock.
- Fold the left leg, keeping the knee on the ground, and place the heel under the perineum.
- Interlock the fingers under the sole of the right foot. This is the starting position.
- Raise the right foot and straighten the knee. Keep the spine straight.
- Bring the knee to the nose.
- Hold the pose for as long as is comfortable.
- Bend the knee and lower the foot to the floor.
- Practise a maximum of 5 times.
- Repeat on the other side.
Breathing pattern while doing Eka Padottanasana – One Leg Raised To Head Pose
- Inhale in the starting position.
- Retain the breath in while raising and lowering the leg. Retain the breath in the final position or breathe normally if held for an extended duration.
- Exhale in the starting position.
Sequence of doing Eka Padottanasana – One Leg Raised To Head Pose
- This asana is a preparatory practice for meditative and forward bending asanas.
Eka Padottanasana Benefits
- This Yoga pose engages hamstring muscles
- It’s useful to increase flexibility of and hip joints.
- It tones the adrenals
- It is also beneficial for the reproductive system.
Precautions while doing Eka Padottanasana – One Leg Raised To Head Pose
- People with back complaints or a displaced coccyx should not practise this asana.
Forward Bending Yoga Poses SeriesEka Padottanasana – One Leg Raised To Head Pose is a part of the forward bending yoga poses series. Forward bending is a passive process in which gravity is utilized to stretch the muscle groups being focused upon. While backward bends move the body away from the confines of gravity, forward bending asanas use gravity to help release tension and pain. This is a part of the intermediate yoga poses. If you are a beginner you should explore Pawanmuktasana series, relaxation postures in yoga, meditation postures in yoga, vajrasana group of asanas, standing asanas, Surya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation)
The following Yoga Poses / Yoga asanas are a part of the forward bending yoga poses series.
- Saithalyasana – Animal Relaxation Pose In Yoga
- Paschimottanasana – Back Stretching Pose In Yoga
- Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
- Pada Prasar Paschimottanasana – Legs Spread Back Stretch Pose In Yoga
- Janu Sirshasana – Head To Knee Pose In Yoga
- Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga
- Hasta Padangushthasana – Finger To Toe Stretch In Yoga
- Meru Akarshanasana – Spinal Bending Pose In Yoga
- Padahastasana – Hand To Foot Pose In Yoga
- Sirsha Angustha Yogasana – Head To Toe Pose In Yoga
- Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga
- Eka Padottanasana – One Leg Raised To Head Pose In Yoga
We hope that through this article featuring forward bending yoga poses, you were able to understand how to do the Eka Padottanasana – One Leg Raised To Head Pose easily, its benefits, and precautions.