Eka Padottanasana
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What is Eka Padottanasana (One Leg Raised to Head Pose) and its Benefits?

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What is Eka Padottanasana or one leg raised to head pose and its Benefits? Eka Padottanasana or one leg raised to head pose is a leg stretched pose in a sitting position. Eka Padottanasana is an intermediate yoga level. Eka Padottanasana stretches the spine, shoulders, and hamstrings. Eka Padottanasana stimulates the adrenals. It also improves digestion and helps in relieving the symptoms of menopause and menstrual discomfort.




What is Eka Padottanasana (One Leg Raised to Head Pose)

In English, Eka Padottanasana called one leg raised to head pose. In Sanskrit, as Eka Padottanasana is driven from Sanskrit three words: eka + pada +uttana + asana, which means are as follows:

  • Eka – one
  • Pada – leg, foot
  • uttana – extended
  • asana – posture or pose

Eka Padottanasana is pronounced as ek-pad-paad-mo-ta-ash-ana.

Eka Padottanasana provides relaxation in the back and the thighs. It lengthens the spine by straightening it. Eka Padottanasana reduces belly fat by squeezing the abdominal area. If in Eka Padottanasana synchronized the breath with movement the Manipura chakra activates.

Benefits of Eka Padottanasana (One Leg Raised to Head Pose)

Eka Padottanasana or one leg raised to head pose has numerous health benefits some of them are listed below as follows:

  • Stimulates the Manipura Chakra
  • Stretches the Spine
  • Stretches Shoulders
  • Stretches Hamstrings
  • Stimulates the Adrenals
  • Improves digestion
  • Relief in Menopause
  • Strengthening Lower Body
  • Strong Abdominal Muscles

·     Stimulates the Manipura Chakra

Practicing Eka Padottanasana stimulates the Manipura Chakra. Manipura chakra refers to the third chakra. Manipura chakra is associated with self-esteem, warrior energy, and transformational power.

·     Stretches the Spine

Regular practice of Eka Padottanasana, strengthen the spine by stretching it. Stretched spine improves flexibility and posture.

·     Stretches Shoulders

Practicing Eka Padottanasana stretches the shoulders and shoulder blander. Stretches of the shoulder muscles can help relieve pain and tightness in a person’s neck and shoulders.

·     Stretches Hamstrings

Practicing Eka Padottanasana stretches the hamstring. Hamstring stretches are useful for enhancing flexibility and improving the range of motion in the hip joints. It will help people perform daily tasks, such as bending over and walking upstairs, with ease. If the hamstrings are too tight, the pelvis rotates backward.

·     Stimulates the Adrenals

Practicing Eka Padottanasana stimulates the adrenals gland. An adrenal gland is a small, triangular-shaped gland located on top of both kidneys. It produces hormones that regulate your metabolism, your immune system, your blood pressure, your response to stress, and many other essential functions.

·     Improves digestion

Practicing Eka Padottanasana also improves digestion by providing a massage to the abdominal area. It also prevents constipation, feeds gut bacteria, and helps with weight loss.

·     Relief in Menopause

Practicing Eka Padottanasana helps in relieving the symptoms of menopause and menstrual discomfort.

·     Strengthening Lower Body

Regular practicing Eka Padottanasana strengthens the lower body by stretching it. Strengthening the lower body is reduce knee pain, heel pain, leg pains, and back pain also.

·     Strong Abdominal Muscles

Regular practicing Eka Padottanasana Strong the abdominal muscles by providing a massage. Strong abdominal muscles are good to maintain good posture, walking, bending, sitting, standing, reaching, and lifting, which involves your abs and back.

Now, discuss in detail how we get the above benefits by practicing the Eka Padottanasana or one leg raised to head pose are as follows:

How To Do Eka Padottanasana (One Leg Raised to Head Pose)

How to do of  Eka Padottanasana or one leg raised to head 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 Padottanasana (One Leg Raised to Head Pose)

Here are some of the beginner’s tips for Eka Padottanasana or one leg raised to head pose should keep in mind while performing the asana are as follows:

  • Keep the spine straight while performing Eka Padottanasana.
  • Your belly should be in while performing Eka Padottanasana.
  • While performing Eka Padottanasana, hold your uplifted leg with heels and toes.
  • As per your flexibility, you can pull the leg on your side in Eka Padottanasana.
  • While performing Eka Padottanasana, do not bend the uplifted leg in any case.



Preparatory Poses for Eka Padottanasana (One Leg Raised to Head Pose)

Here are some preparatory poses for Eka Padottanasana or one leg raised to head pose are as follows:

  • Vajrasana – Thunderbolt Pose
  • Malasana – Garland Pose
  • Adho Mukha Svanasana – Downward Facing Dog Pose
  • Uttanasana – Standing Forward Bend
  • Pashchimottanasana – Seated Forward Bend

Steps for Eka Padattanasana (One Leg Raised to Head Pose)

Eka Padattanasana might look like a tough pose but here its step by step procedure to make it easier. Below is the step-by-step procedure for Eka Padottanasana or one leg raised to head pose to do it correctly are as follows:

  1. Sit on Dandasana or staff pose.
  2. Now, fold your both knees and sit on heels.
  3. Put the hands relaxed on thighs.
  4. Now, stretch your right leg while sitting beside your left foot.
  5. Now, interlock your fingers behind your right foot.
  6. Or, you can hold heels with one leg and toes with another hand.
  7. You should keep your right leg stretched out and your torso upright.
  8. Stay in the pose for 10 breaths or until you feel comfortable.
  9. Then, repeat the process on the other side.

Release from Eka Padottanasana or one leg raised to head pose

For release from Eka Padottanasana or one leg raised to head pose follow the following steps:

  • Slowly return the foot to the floor.
  • Put the hands by the sides.
  • Relax in Dandasana or staff pose.
  • Then repeat Eka Padottanasana with another leg.
  • Repeat Eka Padottanasana up to 2 times with each leg.

Follow-Up Poses of Eka Padottanasana (One Leg Raised to Head Pose)

Below are some of the follow-up poses or counterposes for Eka Padottanasana or one leg raised to head pose are as follows:

  • Dandasana – Staff Pose
  • Vajrasana – Thunderbolt Pose
  • Matsyasana -Fish pose
  • Shavasana – Corpse Pose

Precautions and Contraindications for Eka Padottanasana (One Leg Raised to Head Pose)

Here are some of the precautions and contraindications for Eka Padottanasana or one leg raised to head pose you should know before performing the asana are as follows:

  • Back problems
  • Sciatic
  • Hernia
  • Migraine
  • Blood Pressure
  • Injury and Surgery

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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