For video instructions of this pose, please see here.
Pronunciation in Sanskrit
- Strengthens the ankles, legs, shoulders and muscles of the back
- Tones the abdomen
- Improves balance and posture
Step by Step
- From Mountain Pose, shift your left hip out to the side, bringing your pubis to stack over the middle of your left foot. Step your right foot back while keeping your weight evenly upon the heels and balls of the left foot.
- Inhale your arms up above your head, shoulders wide, and palms facing in. Engage your bandhas. Exhale and hinge over the ball of the left hip. Press back through your right lotus foot as you extend forward through your arms, drawing your shoulders wide and down. Keep hips level and squared.
- Hold for 30 seconds to 3 minutes.
- To come up, inhale as you press into the earth and hinge up into Mountain pose.
- Switch sides.
- Students with high blood pressure should keep hands upon their hips, head above the heart
- Students with shoulder problems should keep their raised arms parallel or wider, or down at the hips
Eka Pada Rajakapotasana