The Sanskrit word eka means one and pada means foot making this the one-foot, or more commonly, one-legged pose.
Ekapadasana : One legged Pose - Detailed Description
- Stand with the feet together and the arms by your sides (see the tad-asana).
- Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana. (standing about five feet from a wall would be helpful).
- Inhale and extend the arms directly in front, parallel with the floor with thumbs touching.
- Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward.
- Pause for a moment then swing the leg backward while bending forward at the waist.
- Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.
- Hold the posture for at least 30 seconds and then return slowly to a standing position.
- The ekapada-asana tones and strengthens leg muscles, improves sense of balance and helps sharpen concentration.
- The ekpada requires that you become aware of your body/mind as a whole. As you practice this posture turn the attention away from distractions of the mind and center it on full body-awareness. Continual effort in the ekpada-asana in this way will help cultivate concentration.
- The "closed eyes" variation intensifies the effect of the posture. Instead of relying on a fixed point of vision as an "anchor" the practitioner will cultivate an inner stability. The ekpada-asana also gives strength to the hips and lower back.
Tips and Help:
- This posture should be held for a minimum of 30 seconds and can be extended to up to several minutes. Repeat at least twice on each foot.