Learn Eka Padasana Steps and benefits | Variations


TOC of Eka Padasana

Eka Padasana | Impact on Chakras | Variation | Urdhva Prasarita Eka Padasana | Utthita Eka Padasana

So how are you guys !! Do you know when Ayurveda came into our world? Ayurveda was discovered about 5000 years ago, in which many types of things have been told.

In which, if you want to take complete information about yoga, then I may tell that it is a deep-sea of yoga and you may take several months to get complete information about it and you can’t get complete information in a while.

There are many health benefits for you to see different types of yoga. There are many other types of yoga also, such as hand yoga, yin yoga, and other yoga types.

Today we will know about one of the types of yoga which is the one-legged Pose (Eka Padasana).

One-Legged Pose (Eka Padasana)

eka padasana

One-legged pose (Eka Padasana) is is a standing yoga pose in which a person who is doing this has to stand on one foot and then has to perform the yoga.

Sometimes it becomes a bit difficult to make a balance on one leg but if you do it on a daily basis then you can do it easily. Eka Padasana is all about concentration and balancing the body.

Pronunciation of Eka Padasana

Pronunciation of the name of this yoga is easy, just you need a guide on how to pronounce it.

Its Pronounce is as follows:

एक:- E-ka

पडा:- Pada

असना:- A-Sa-Na

Eka Padasana Steps and Benefits

How to do Eka Padasana

  • Stand straight on a mat
  • Raise your hand above your head
  • Inhale slowly when you are raising your hands.
  • At the same time Expand your chest
  • Bring your hands together and interlock your hands
  • Now raise any leg, Let’s balance on the right leg
  • Lean forward from the hips and transfer your weight to the right leg
  • Keep Now keep your left leg straight behind you, make sure to keep your torso, head, and arms in a row
  • Your left leg, torso, head, hands will be in a horizontal line
  • Now look at your hands and maintain the position for 30 seconds then come back to the starting position
  • Then repeat this pose right leg this time balance on your left leg.

Benefits of Eka Padasana

  • It strengthens the arms
  • It strengthens the back and hips
  • It improves concentration
  • It balances the nervous system
  • It helps you to develop muscle coordination
  • It strengthens the leg muscles
  • It elevates heart rate
  • It increases stamina and strength

Note:- You should avoid this yoga pose if you are suffering from lower back pain, heart problem, or high blood pressure


Consult a doctor before doing the pose.

What is the impact of Eka Padasana on Chakras? 

eka padasana

One-legged Pose (EkaPadasana) stimulates the Sahasrara chakra also known as Crown Chakra.

This asana helps in providing a connection to the universe and also singleness with the divine.

If your chakra gets activated then it will bring ego-free serenity, inner peace, and joy.

What is the Variation of Eka Padasana

People try this yoga by modifying it in different ways. This pose has several variations, two of which are:

  • Urdhva Prasarita EkaPadasana
  • Utthita EkaPadasana

Urdhva Prasarita Eka Padasana

eka padasana

Urdhva Prasarita Eka Padasana or we say standing Split Pose is a perfect pose for practicing balance, increasing flexibility in the hamstrings, and for increasing concentration.

The name comes from the Sanskrit Word Urdhva which means Upward, Prasarita Which means Wide Stance, Eka Pada Which Means One-legged, and Asana which means Pose.

Urdhva Parsarita Eka Padasana also helps in stsablix=zing the hips and pelvis.

Urdhva Prasarita Eka Padasana pronunciation

Its Pronounce is as follows:

उर्ध्व:- U-Rdh-Va


एक पदासना:- E-ka, Pa-Da, A-Sa-Na

How to do Urdhva Prasarita Eka Padasana pose

  • Start with a lunge pose
  • Keep your right foot forward
  • Place your hands on either side of your front foot, on the ground
  • Now slowly shift your weight on to your right foot and slowly slide your left foot in, then lift your left leg off the ground
  • Find a half lift in your torso, then bend your chest towards your toes.
  •  Lift your left leg as high as possible, While keeping the hip level on the ground.
  • Maintain in this pose for 30 to 45 seconds then release and come back to starting posture
  • Now, repeat this pose with the opposite leg

Benefits of Urdhva Prasarita Eka Padasana

  • It stretches the hip flexors
  • It stretches the Claves and Hamstrings
  • It creates the stability in pelvis and hips.
  • It improves the flexibility of your hips
  • It improves the lumbar spine strength

Standing Balance One Leg Raised (Utthita Eka Padasana)

Utthita Eka Padasana or Standing Balance One Leg Raised is also a perfect yoga asana. 

The name of this pose comes from the Sanskrit Word Utthita which means Extended, Eka which means One, Pada which means foot, and asana which means Pose.

Pronunciation of Utthita Eka Padasana

Its Pronounce is as follows:

उत्थिता:- u-t-Thi-ta

एक पदासना:- E-ka, Pa-da, A-Sa-Na

How to do Utthita Eka Padasana

  • Stand on your mat
  • Keep your feet together 
  • Take few breaths
  • Then Inhale and raise your left leg parallel to the floor
  • Place your hands on the hips
  • Maintain in this pose for 30 to 45 seconds
  • Then relax
  • Now repeat this with the other leg

Benefits of Utthita Eka Padasana

  • It strengthens the arms
  • It strengthens the wrist, back, hips, and leg muscles
  • It tones the legs
  • It relaxes the lower back
  • It strengthens the ankle joints too.

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