Eka Padasana

What is Eka Padasana (One Foot Pose) and its Benefits?

What is Eka Padasana or one-foot pose and its Benefits? Eka Padasana or a one-foot pose is a standing balancing yoga pose. Eka Padasana works on both the mind and body effectively. Eka Padasana improves balance, focus, posture, and strengthens the ankles, legs, shoulders, back, arms, spine, and abdomen. Now, the question arises What is Eka Padasana? What are the benefits of Eka Padasana? How to do Eka Padasana? What are the precautions and contraindications of Eka Padasana? So in this session, we will answer all of these questions related to Eka Padasana. Let’s read on and enjoy!

What is Eka Padasana (One Foot Pose)?

Eka Padasana is called one-foot-pose in English. In Sanskrit, Eka Padasana is derived from the combination of the Sanskrit words: Eka+pada+asana which means as follows:

  • Eka – one
  • Pada – foot
  • Asana – pose or posture or seat

Eka Padasana is pronounced as ee-ka-pāa-dāa-ash-ana.

The Eka Padasana is a pose that requires you to stand on one foot to perform. It is very challenging for you to balance the whole body on one leg, but it is achievable with constant practice. It demonstrates that the Eka Padasana is a pose about balance. Eka Padasana helps us to achieve a state of balance between body and mind. Your body surely feels relaxed and energized after doing Eka Padasana. It can help you kick-start your day on a positive note and keep you feeling energized throughout the day. Now, discuss the benefits of Eka Padasana.

Benefits of Eka Padasana (One Foot Pose)

Eka Padasana or one-foot-pose has numerous health benefits, some of them are listed below as follows:

  1. Control Thyroid Disorder
  2. Improves Breath Pattern
  3. Reduce Fat
  4. Reduce Menstrual Discomfort
  5. Improves Blood Circulation
  6. Reduces Pain
  7. Reduce Mild Depression
  8. Improve Posture
  9. Improve Balance
  10. Stimulates Manipura Chakra
  11. Control Thyroid Disorder

While practicing Eka Padasana, the neck is fully stretched, thus toning the organs in this region controls the thyroid gland and thyroid disorders.

  • Improves Breath Pattern

Eka Padasana balances and improves your breathing pattern because it increases the capacity of your lungs to hold oxygen.

  • Reduce Fat

Regular practice of Eka Padasana can also be used to reduce belly and thigh fat.

  • Reduce Menstrual Discomfort

The Eka Padasana helps to reduce menstrual discomfort as well as regularize the menstrual cycle in most women. It can also help to release tension in the ovaries.

  • Improves Blood Circulation

Regular practice of Eka Padasana helps improve blood circulation and detoxifies the entire body.

  • Reduces Pain

Practicing Eka Padasana, reduces pain in the upper back and lower areas of the abdomen and also helps relieve pain in the larger intestines.

  • Reduce Mild Depression

Regular practice of Eka Padasana is good for healing emotional wounds like fatigue, anxiety, and mild depression by balancing the chakras.

  • Improve Posture

By regular practicing of Eka Padasana, the spine becomes more flexible which improves the posture.

  • Improve Balance

When you focus on yourself while practicing the Eka Padasana, your mind and body are aligned, and thus your body is better able to balance.

  • Stimulates Manipura Chakra

Regular practice of Eka Padasana stimulates the Manipura Chakra, which helps in distributing positive energy in the body. The Manipura chakra is located in the crown of the head, which is associated with self-esteem, warrior power, and transformational power.

Now, discuss in detail how we get the above benefits by practicing the Eka Padasana or one-foot-pose are as follows:

How To Do Eka Padasana (One Foot Pose)

To do Eka Padasana is quite difficult as it is an intermediate-level yoga posture, but anyone can be done it correctly by knowing beginner tips and performing preparatory poses. So, how to do Eka Padasana or one-foot-pose includes the beginner’s tips, preparatory poses, the stepwise procedure to do it correctly, duration, release from it, follow-up poses, variations, precautions, and contraindications for asana. So, let’s start with beginner tips.

Beginners Tips for Eka Padasana (One Foot Pose)

Here are some of the beginner’s tips for Eka Padasana or one-foot-pose should keep in mind while performing the asana are as follows:

  • When raising your hands while performing Eka Padasana expand the chest.
  • The best time to practice yoga is early in the morning on an empty stomach.
  • In the beginning, you can start by supporting their weight against a wall.
  • When practicing Eka Padasan, do not tense your back.
  • When practicing Eka Padasana, don’t overdo it.
  • You should never go beyond the limits of your body. Go only as far as it will allow.
  • When you hold the Eka Padasana for a while, you should be aware of each stretching of the muscles.

Preparatory Poses for Eka Padasana (One Foot Pose)

Here are some preparatory poses for Eka Padasana or one-foot-pose are as follows:

  • Tadasana – Mountain Pose
  • Vrikshasana – Tree Pose
  • Trikonasana – Triangle Pose
  • Uttanasana – Standing Forward Bend

Steps for Eka Padasana (One Foot Pose)

Below is the step-by-step procedure for Eka Padasana or one-foot pose to do it correctly are as follows:

  1. Stand straight on a yoga mat.
  2. Now, Inhale: raise your hands above your head.
  3. Now, interlock your fingers.
  4. Now, Exhale: slowly bend forward in front of you with stretched arms.
  5. In the meantime, lift your left leg also on backward.
  6. Bend your body forward until it is parallel to the ground.
  7. Ensure, your left leg is perpendicular to the right leg.
  8. All of the bodyweights are supported by the right foot alone.
  9. Ensure, at this point, the body forms T. Breathe Normally. This is Eka Padasana.

DURATION: You can hold Eka Padasana (as in step9) for as long as it is comfortable for you. During the final position, try to maintain your sense of balance as long as you can. Then, repeat Eka Padasana with the other leg(at which point only the left foot supports your weight).

Release from Eka Padasana or one-foot-pose

Now, after holding Eka Padasana as per your capacity, it’s time to release from posture (Eka Padasana or one-foot-pose) by following the below steps:

  • Bring your left leg slowly to the ground.
  • Place your left leg next to your right leg.
  • Slowly return to step1(initial position) by lowering your arms and raising the torso.
  • Then, repeat Eka Padasana with another leg.

Follow-Up Poses of Eka Padasana (One Foot Pose)

Below are some of the follow-up poses or counterposes for Eka Padasana or one-foot Pose are as follows:

  • Ustrasana – Camel
  • Urdhva Dhanurasana – Wheel Pose
  • Bhujangasana – Cobra Pose
  • Makarasana – Crocodile Pose
  • Savasana – Corpse Pose

Precautions and Contraindications for Eka Padasana (One Foot Pose)

Here are some of the precautions and contraindications for Eka Padasana or one foot pose you should know before performing the asana are as follows:

  • The elderly shouldn’t attempt Eka Padasana.
  • Women who are pregnant should avoid Eka Padasana as it may cause them to fall.
  • You should not practice Eka Padasana if you have any of the following conditions:
  • High or low blood pressure patients
  • Lower back issues
  • Insomnia.
  • Migraine
  • Serious lower back or neck injuries
  • Diarrhea
  • Chronic spinal problems
  • Chronic heart conditions
  • Chronic neck pain.

Advance Poses or Variations of Eka Padasana (One Foot Pose)

Here we are discussing some of the variations or advanced poses of Eka Padasana or one-foot Pose are as follows:

  • Urdhva Prasarita Eka Padasana (Standing Split Pose): In this variation, bend your body down towards your one leg feet with another leg raised upward towards the ceiling (as shown in the below picture).
  • Utthita Eka Padasana (Standing Balance One Leg Raised): In this variation, stand straight and raise your one parallel to the floor by placing your hands on your waist (as shown in the below picture).


A balancing pose, Eka Padasana is excellent for improving neurological coordination of the body. One foot pose gives a sense of control over movement. While practicing Eka Padasana should be on the breath synchronized with the movement and the tensing of the arms and the imaginary target, or on the normal breath if holding the pose for a longer duration.

We hope you enjoy reading about Eka Padasana and get answers to all your question related to Eka Padasana. Still, have the questions? Let me know in the comment session below. I will try my best to answer all of them. Thank you. Be Healthy. Be yogic.

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