Eka Padasana (One Foot Pose)


  1. Stand relaxed, feet together.
  2. Raise arms directly above, interlock fingers with palms together.
  3. Bend forward slowly from hips, keeping trunk, head, and arms in line, shifting weight onto right leg.
  4. Simultaneously, raise left leg straight back, pivoting from right hip joint.
  5. Body forms a horizontal line, head, arms, and left leg aligned.
  6. Gaze at hands.
  7. Hold the pose comfortably, then return upright.
  8. Lower arms, return to starting position.
  9. Repeat, raising right leg back.


  • Inhale while raising arms.
  • Exhale while assuming the final position.
  • Breathe normally in the final position.
  • Inhale while returning upright.
  • Exhale while lowering arms.


  • Practice up to 3 times on each side.


  • Physical: Alignment of limbs, spine, and balance.
  • Spiritual: Focus on Swadhisthana or Manipura Chakra (sacral or solar plexus chakra).


  • Precede or follow with a backward bending asana, like Makarasana (Crocodile Pose).
  • Can be used as preparation for Bakasana (Crow Pose).


Avoid if you have lower back problems, heart problems, or high blood pressure.


  • Strengthens arms, wrists, back, hips, and leg muscles.
  • Develops muscular coordination, nervous balance, and concentration.
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