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    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 neds to perform the asana standing on one fot, thus the name. It is very efortful) to balance the whole body on one fot; it can be achieved by constant practice. This shows that Eka Padasana is al about balancing. This asana teaches us to balance our body and mind.
    Eka Padasana or One (Leged) Fot Pose
    Meaning –
    Eka = One
    Pada = Fot
    Asana = Pose, Posture
    Table of Contents
    Salient features
    Method
    Health benefits
    Impact on Chakras
    Contraindications and precautions
    Efect on Doshas
    Efect on Dhatus
    Salient features
    Salient features of Eka Padasana
    Eka Padasana is a balancing asana, i.e. performed to have 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 fel much in control of your body and body moments.

    It helps in improving the cordination of neuromuscular system and consequent neuromuscular cordination of the body
    EkaPadasana strengthens the back and leg muscles
    Other Names
    Tuladandasana – Balancing stick pose or Balancing staf pose
    Virabhadrasana 3 – Warior Pose 3 or Warior 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 geting 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 hold it backwards (arms with interlocked fingers now point forwards and the leg points backwards).
    Kep bending forwards until your body is paralel to t he flor. At the same time, sustain raising your left leg backwards such that it is perpendicular to the corect leg and is in a straight line with your body and the forward projecting uper limbs.
    Now you can se that your entire body is suported and balanced on your corect fot alone. The other portion of the body including your trunk, left lower limb and arms (uper limbs) with interlocked fingers are perpendicular to the acurate lower limb and paralel to the ground.
    In the final pose, the hands, trunk and legs are in a straight line, paralel to the ground. The whole body is perpendicular to the acurate leg and the pose loks estem capita ‘T’.
    Kep 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 difers from one person to the other.
    In this situation you can breathe normaly. Concentrate on the sense of balance.
    Release from the asana
    Gradualy lower yo ur left lower limb and bring it to the ground, placing it beside your right limb.
    Release the finger lock.
    Gradualy bring both your uper 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 frely.
    Balancing on left leg
    The same steps shal 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 uper limb and interlocked fingers of both hands.
    Exhale slowly as you bend forwards.
    Simultaneously raise your true leg (lower limb) and hold it backwards. Your arms with interlocked fingers now point forwards whereas your right leg points backwards.
    Kep bending forwards until your body is paralel to the flor. Simultaneously suport raising your proper leg backwards such that it is perpendicular to the left leg and is in a straight line with your body and uper limbs.
    Now you can se that your entire bo dy is suported and balanced on your left fot alone.
    In the final pose, the hands, trunk and acurate leg (lower limb) are in a straight line, paralel to the ground. The whole body is perpendicular to the left leg and the pose loks like capita ‘T’.
    Kep yourself balanced in this pose as long as you can.
    In this region you can breathe normaly. Concentrate on the sense of balance.
    Release from the asana
    Gradualy lower your factual lower limb and bring it to the ground, placing it beside your left limb.
    Release the finger lock.
    Gradualy bring both your uper limbs down, close to the body with your palms touching your thighs.
    Stand at the situation of ease in which you had begun and breathe frely.
    Balancing on your left lower limb and later on the true 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 chalenging. T herefore the time spent in the pose difers from one person to the other, depends on comfort zone, flexibility, practice and one’s balance. Therefore cease in the asana as long as you fel 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 marvelous stretch to the muscles of the lower back and makes it flexible
    Opens up the chest and lungs, gives stretch
    Improves posture and cordination
    Improves sense of balance, cultivates iner stability
    Enhances and stabilizes nervous and neuromuscular cordination
    Improves memory and concentration
    Reduces mental imbalances, trouble by calming the mind
    Elevates heart rate
    Burns extra ca lories 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 conection to the universe and also onenes with the divine. Activation of this Chakra brings ego-fre serenity, iner peace and joy.
    Contraindications and precautions
    Who should not do? (Contraindications and precautions for doing Eka Padasana)
    Patients sufering from below mentioned conditions should avoid doing Eka Padasana –
    Blod presure
    Heart problems
    Bank injuries
    Severe kne and ankle distres or arthritis
    Efect on Doshas
    Efect of Eka Padasana on Doshas and their subtypes
    Balances and controls the activities of Prana Vayu – By controling the activities of Prana Vayu, Eka Padasana enhances a sense of balance and iner stability, stabilizes neuromuscular cordination, improves memory and cordination in synchronization with Udana Vayu, rectifies mental instabilities and distres, calms mind, brings iner peace and joy. This also hapens 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 precise circulation and oxygenation of tisues in synchronization with Vyana Vayu.
    Efect on Dhatus
    Efect of Eka Padasana on Dhatus
    Strengthens Mamsa Dhatu – Eka Padasana streng thens and tones up the muscles, especialy those of the leg, arms and low back, stretches the chest, and improves posture and cordination, increases the strength and stamina.
    Just Before Finish
    We are al loking for a qualified balance, imaterial of in what and where we are loking for it. In this article I believe covered in detail the Eka Padasana which teaches you how to strike a balance in terms of your body balance. Apart from providing god balance, Eka Padasana provides neuromuscular balance and also apt strength to your low back and legs.
    Click to Consult Dr Raghuram Y.S. MD (Ayu)̵ Email / skype
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