Eka Pada Pranamasana

Eka Pada Pranamasana is a standing adjusting as well as simple intermediate balancing pose. Eka pada pranamasana is derived from the combination of the Sanskrit words. here Eka, which translates “one”; Pada, meaning “foot”; Pranama, meaning “prayer”; and Asana, means “pose” or “posture.” so the combination of all the words, its pronounced as  One-legged prayer pose. In this position, the practitioner has to balance yourself on one leg and bending the other leg so the sole of the foot rests on the inner thigh of its opposite. and hands are keep in prayer position at the heart center. so one-legged prayer pose is a combination of Pranamasana (prayer pose) and Vrksasana (tree pose). 

One-legged prayer pose is one of the most important asana in yoga with several benefits to your body as well as health. the aims of this asana is the starting pose for the Sun Salutation. which helps the practitioner to maintain a sense of balance and equilibrium and also improves balance, concentration and develops self-confidence. that why also known as one-legged salutation pose.

Traditionally, this intermediate balancing poses also preparer for Pranayama and Meditation. Aside from that, it is believed to stimulate the  Anahata (heart) chakra, which is associated with love, compassion and empathy, and forgiveness of sins.

Now, let’s learn- how to perform The One-legged prayer pose in a step by step explanation, along with the Benefits and Precaution attached to the pose.

How to do Eka Pada Pranamasana (One-Legged Prayer Pose)

  • To come in One-legged prayer pose first you need stand erect on the floor and relaxed with legs together and the hands on the sides (Making sure body weight is evenly distributed on both feet).
  • Now breathing normally and look straight ahead.
  • After that, slowly transfer the weight onto the left leg and lift up your right leg and keep the sole of your right foot on the upper inner area of your left thigh.
  • Maintain balance on the left leg and breath normally.
  • When the body is balanced, bring your both palms together in front of the chest and the prayer pose or pranam mudra.
  • In the final position, focus the gaze on a fixed point in front of the body (the eyes can be closed), and breathing normally during this.
  • Maintain the final position for as long as you are comfortable.
  • To come out from Eka Pada Pranamasana put down your lift up the leg on the floor, rest for a while and repeat the same process with your left leg too.

Benefits of Eka Pada Pranamasana (One-Legged Prayer Pose)

  • Eka Pada Pranamasana is an both standing adjusting and intermediate balancing pose.
  • This pose gives a sense of control of the body movement.
  •  This pose helps the sense of equilibrium as the entire weight is supported on one leg.
  • When practices regularly and when mastered, it increases your physical and mental balance.
  • This asana also improves body posture as well as flexibility.
  • Every human suffering negative emotion such as anger, sadness, anxiety. Research suggests for, that regular practice of Eka Pada Pranamasana switch your negative emotions in positive.
  • It strengthens the muscles of the leg, foot, toes, and ankle.
  • Eka Pada Pranamasana also improves focus and awareness.
  • This asana is very beneficial for who are suffering from any respiratory problem, such as Asthma.
  • This pose also brings calmness and steadiness in yours.
  • Regular practicing of it also improves balance and concentration and develops self-confidence and willpower and promotes mental and spiritual balance.
  • This is best for Pranayama and Meditation.
  • Eka Pada Pranamasana helps to improve the blood circulation to the brain because your head position is going against the gravity and eyes focus the gaze on a fixed point, so it will help to promote the blood flow to the brain.
  • Different studies have been proven that regular practicing of Eka Pada Pranamasana helps to improve the function of livers and kidney because while doing this asana, it creates lots of pressure in the kidneys and livers that help in stress hormones.


  • If you suffer from high or low blood pressure, don’t practice this asana.
  • Avoid this asana if you got a recent injury in leg, ankle or foot.
  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. but at least keep 3-5 hour gap between your practice and meal.


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