Eka Pada Sirsasana

How to Practise:

  • Sit on a mat with legs stretched out, thighs, knees, ankles and feet together.
  • Back and neck erect, rest on your buttock bones.
  • Bend your left knee and lean forward
  • Bend your torso and bring your left hand under your left thigh and simultaneously extend your right hand backwards to clasp and interlock the fingers
  • Lift your torso up and slowly lift and extend your left knee perpendicular to the left thigh still holding your interlocked fingers as in the step above
  • Your gaze should be relaxed and towards the toes of the left leg
  • Ensure the right leg is straightened and is rooted to the ground with the toes pointing upwards
  • Breathe rhythmically and stay in the pose for 30 – 40 seconds
  • Gently come out of the pose (kick legs and shake hands to relax muscles)
  • Change the orientation of the leg to other side and repeat on right side to complete one cycle
  • Repeat the cycle 3-4 times


  • Strengthens back and neck muscles
  • Removes stiffness as spine is stretched up to the tail-bone
  • Stretches the inner groins
  • Helps in mobilization of hamstrings
  • Strengthens the shoulders
  • Massages the internal abdominal organs
  • It activates the digestion process and cleanses the organs
  • Improves core strength
  • Strengthens thighs and tones the calf muscles
  • Promotes mobility of ankle and knee joints
  • Aids in removing toxins from the body
  • Develops the nervous control throughout body and mind
  • Helps in deep stretching and thus opening of lower body
  • It enhances flexibility of the hip ligaments
  • This posture boosts the flow of energy across the body

Caution– To be performed under Master’s guidance. Practitioners with shoulder injury and tight hips must proceed very gently.