Eka Padasana – One Leg Pose, Benefits, Synonyms, Side Effects

Article by Dr Raghuram Y.S. MD (Ay) & Dr Manasa, B.A.M.S
Eka Padasana is a pose in which the doer needs to perform the asana standing on one foot, thus the name. It is very difficult to balance the whole body on one foot; it can be achieved by constant practice. This shows that Eka Padasana is all about balancing. This asana teaches us to balance our body and mind. 

Eka Padasana or One (Legged) Foot Pose
Meaning –
Eka = One
Pada = Foot
Asana = Pose, Posture

Salient features

Salient features of Eka Padasana
Eka Padasana is a balancing asana, i.e. performed to gain a balance of one’s body. When practiced regularly and when mastered, the asana gives a sense of control of body movements to the practitioner. You would feel much in control of your body and body moments.

It helps in improving the coordination of neuromuscular system and consequent neuromuscular coordination of the body
EkaPadasana strengthens the back and leg muscles

Other Names
Tuladandasana – Balancing stick pose or Balancing staff pose
Virabhadrasana 3 – Warrior Pose 3 or Warrior 3 Pose

Method

Method of doing Eka Pada asana
Positioning for the Asana

• Stand straight on the ground.
• Raise your hands above the head.
• Inhale slowly as you raise your hands. At the same time expand your chest.
• Bring both your hands together and interlock your fingers

Performing and getting to the Eka Padasana pose

Balancing on right leg

• Slowly bend forward with your arms stretched out in front of you (bend simultaneously with raised and interlocked hands).
• Exhale slowly as you bend forwards.
• Simultaneously with bending forwards and exhaling, raise your left leg and take it backwards (arms with interlocked fingers now point forwards and the leg points backwards).
• Keep bending forwards until your body is parallel to the floor. At the same time, keep raising your left leg backwards such that it is perpendicular to the right leg and is in a straight line with your body and the forward projecting upper limbs.
• Now you can see that your entire body is supported and balanced on your right foot alone. The other part of the body including your trunk, left lower limb and arms (upper limbs) with interlocked fingers are perpendicular to the right lower limb and parallel to the ground.
• In the final pose, the hands, trunk and legs are in a straight line, parallel to the ground. The whole body is perpendicular to the right leg and the pose looks like capita ‘T’.
• Keep yourself balanced in this pose as long as you can. The comfort level and the ease with which it is performed depend on practice and perfecting the art of balancing, this differs from one person to the other.
• In this position you can breathe normally. Concentrate on the sense of balance.

Release from the asana

• Gradually lower your left lower limb and bring it to the ground, placing it beside your right limb.
• Release the finger lock.
• Gradually bring both your upper limbs down, close to the body with your palms touching your thighs.
• Stand at the position of ease in which you had begun and breathe freely.

Balancing on left leg

The same steps shall be done by balancing the body on your left leg (lower limb).

• Slowly bend forward with your arms stretched out in front of you with raised upper limb and interlocked fingers of both hands.
• Exhale slowly as you bend forwards.
• Simultaneously raise your right leg (lower limb) and take it backwards. Your arms with interlocked fingers now point forwards whereas your right leg points backwards.
• Keep bending forwards until your body is parallel to the floor. Simultaneously keep raising your right leg backwards such that it is perpendicular to the left leg and is in a straight line with your body and upper limbs.
• Now you can see that your entire body is supported and balanced on your left foot alone.
• In the final pose, the hands, trunk and right leg (lower limb) are in a straight line, parallel to the ground. The whole body is perpendicular to the left leg and the pose looks like capita ‘T’.
• Keep yourself balanced in this pose as long as you can.
• In this position you can breathe normally. Concentrate on the sense of balance.

Release from the asana

• Gradually lower your right lower limb and bring it to the ground, placing it beside your left limb.
• Release the finger lock.
• Gradually bring both your upper limbs down, close to the body with your palms touching your thighs.
• Stand at the position of ease in which you had begun and breathe freely.

Balancing on your left lower limb and later on the right lower limb forms one cycle or round of Eka Padasana.

What time should be spent in the pose while doing Eka Padasana (Tuladandasana)?

Balancing your body on single leg is difficult. Therefore the time spent in the pose differs from one person to the other, depends on comfort zone, flexibility, practice and one’s balance. Therefore stay in the asana as long as you feel comfortable and balanced.

Health benefits

Health Benefits of Eka Padasana (Virabhadrasana 3)
Below mentioned are the benefits of Eka Padasana –

• Provides strength to the leg and leg muscles
• Strengthens arms and shoulders
• Provides strength to the low back
• Provides good stretch to the muscles of the lower back and makes it flexible
• Opens up the chest and lungs, gives stretch
• Improves posture and coordination
• Improves sense of balance, cultivates inner stability
• Enhances and stabilizes nervous and neuromuscular coordination
• Improves memory and concentration
• Reduces mental imbalances, anxiety by calming the mind
• Elevates heart rate
• Burns extra calories of the body
• Increases stamina and strength

Impact on Chakras

Eka Padasana stimulates the Sahasrara Chakra or the Crown Chakra. Thus, this asana helps in providing a connection to the universe and also oneness with the divine. Activation of this Chakra brings ego-free serenity, inner peace and joy.

Contraindications and precautions

Who should not do? (Contraindications and precautions for doing Eka Padasana)
Patients suffering from below mentioned conditions should avoid doing Eka Padasana –

• Blood pressure
• Heart problems
• Bank injuries
• Severe knee and ankle pain or arthritis

Effect on Doshas

Effect of Eka Padasana on Doshas and their subtypes
Balances and controls the activities of Prana Vayu – By controlling the activities of Prana Vayu, Eka Padasana enhances a sense of balance and inner stability, stabilizes neuromuscular coordination, improves memory and coordination in synchronization with Udana Vayu, rectifies mental instabilities and anxiety, calms mind, brings inner peace and joy. This also happens due to the activation of Sahasrara Chakra by regular practice of Eka Padasana.

Activates and stimulates Udana Vayu functions – By activating Udana Vayu, Eka Padasana opens up the chest and lungs, helps in proper circulation and oxygenation of tissues in synchronization with Vyana Vayu.

Effect on Dhatus

Effect of Eka Padasana on Dhatus
Strengthens Mamsa Dhatu – Eka Padasana strengthens and tones up the muscles, especially those of the leg, arms and low back, stretches the chest, and improves posture and coordination, increases the strength and stamina.

Just Before Finish
We are all looking for a good balance, immaterial of in what and where we are looking for it. In this article I have covered in detail the Eka Padasana which teaches you how to strike a balance in terms of your body balance. Apart from providing good balance, Eka Padasana provides neuromuscular balance and also good strength to your low back and legs.
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