One-Legged Downward Facing Dog
Eka Pada Adhomukhaswanasana
Eka Pada Adhomukhaswanasana is a variation of Adhomukhaswanasana. This Asana has innumerable benefits for a regular practitioner. In addition to strengthening the upper body, it aids in increasing hip and leg flexibility. In this exercise, maintain straight shoulders while opening the hips and paying attention to the entire body, including the fingers and toes.
Eka Pada Adhomukhaswanasna is also enjoyed by kids. This asana works best when you train yourself to hold the asana for more than 5 mins. Deep breathing and ujjayi breathing has more benefits. This asana works on Sahasrara Chakra, Ajna Chakra, Anahata Chakra, Manipura Chakra, Swadhistana Chakra and Muladhara Chakra.
Steps to do One-Legged Downward Facing Dog / Eka Pada Adhomukhaswanasana
- Sit in Vajrasana. Breathe in and come to table, breathe out and raise your knees up. Engage the legs by pulling the kneecaps up.
- Hold the pose while breathing normally.
- Stretch all the fingers evenly for a better grip on the mat.
- Try to touch the heels on the mat by stretching the calf muscles, you can pedal the heels to improve the stretch. Press the shoulders towards the knee.
- Now lift one leg high up and stretch your toe. If you can, breathe in contracting the throat muscles (Ujjayi).
- To relax, just drop the leg on the mat, drop your knees back on the mat and rest in child’s pose (Sisuasana).
Tips for beginners
- Upavishtakonasana(Wide Angle Seated Forward Bend), Phalakasana(Plank Pose), Janushirsasana(Head to Knee Pose), Ashwasanchalanasana are preparatory poses for Eka Pada Adhomukhaswanasanasana.
- All the asanas of surya namaskars will help in achieving this asana.
- Stretches the shoulders, hamstrings, calves, arches and hands.
- Strengthens the arms and legs. Helps in preventing Osteoporosis.
- Helps relieve the symptoms of menopause.
- Calms the brain and helps relieve stress and mild depression.
- Energises the body.
Watch out for
- People with diarrhoea and carpal tunnel syndrome should avoid this asana.
- If you have severe back pain or high blood pressure, do not hold the asana for a long time.
- Pregnancy: Do not do this pose late-term.
- High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.
- You can rotate your ankle in this asana.
- You can bend your knee and open your hips wider.
- You can bend your knee and bring the knee towards the elbow. Curling your back. Repeat dynamically.