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  2. Yoga
  3. Leg related yoga
  4. Eka pada pranamasana (One-legged prayer pose) steps and benefits

"When you are in a state of yoga, all misconceptions (vrittis) that can exist in the mutable aspect of human beings (chitta) disappear." - Patanjali’s Yoga Sutra 1.2

The name of eka pada pranamasana comes from the Sanskrit words eka, which means one, pada, which means foot and pranamasana or prayer pose (literally standing with your palms folded). In this asana, you have to stand on one foot with your palms folded in prayer pose. 

Regular practice of this asana is said to be good for both mental and physical balance.

Read on to find out the correct way to do eka pada pranamasana. You’ll also get to know the benefits of this asana along with some precautions to take while doing eka pada pranamasana.

  1. Modification of eka pada pranamasana (one-legged prayer pose)
  2. Eka pada pranamasana (one-legged prayer pose) steps: Correct way to do eka pada pranamasana
  3. Eka pada pranamasana (one-legged prayer pose) benefits
  4. Precautions to take while doing eka pada pranamasana (one-legged prayer pose)

Modification of eka pada pranamasana (one-legged prayer pose)

If you have mastered the pose you can raise the difficulty level a bit with an additional move. While standing in the final pose, inhale and raise your palms above your head. Bring them back in front of your chest with an exhale. 

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Eka pada pranamasana (one-legged prayer pose) steps: Correct way to do eka pada pranamasana

Here is how you can do eka pada pranamasana:

  • Stand straight with both your feet together and arms on your sides.
  • Now, raise your left foot and, holding your ankle, place the foot over the inside of your right thigh as high as you can.
  • Try to balance yourself in this position and once you can stand without support, fold your palms in front of your chest in prayer pose.
  • Try to hold the position for at least 1 minute and gradually extend up to 2 minutes.
  • Come back to the starting position and repeat with the other leg. 

Eka pada pranamasana (one-legged prayer pose) benefits

Eka pada pranamasana is highly beneficial for improving the overall balance of the body, especially of the nervous system. This asana also has the following benefits:

  • Strengthens and tones the muscles of feet and ankles
  • Strengthens the legs
  • Improves physical and mental balance 
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Precautions to take while doing eka pada pranamasana (one-legged prayer pose)

It is a fairly easy asana that anybody can perform. However, if you recently suffered a leg injury or an injury to your back, knee or hips, try to avoid this asana.

Also, if you can't put your foot high up on your thigh, don't try to push it. Start by putting your foot on your lower leg. Don't put it against your knee, even if it might seem easy as the pressure can hurt your knee in the long run. Always place your foot either above or below the knee. 

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