Ek Pada Pranamasana or the one legged prayer pose is one of the variations of Pranamasana which is the starting pose of Surya Namasakara or sun salutation. This pose is grouped under the category of the balancing poses. The name is derived from the Sanskrit words Eka meaning “one”, Pada meaning “foot”, Pranama meaning “prayer” and Asana meaning “pose”. This pose is widely famous for its spectacular health benefits. It allows an individual to attain a sense of balance within the body as well as helps her/him to be perfectly aligned with the environment. It not only offers physical benefits, but contributes significantly to the mental well-being of the practitioner.
Now that we’ve briefed you with all things nice about this pose, it’s time to delve into some in-depth information of the pose; how to do it, what are its benefits and the precautions and contraindications you need to keep in mind.
How to do Eka Pada Pranamasana
- Stand erect on the floor with your hands on the side and your feet together.
- Keep your gaze in the forward direction and breathe at a normal pace.
- Now join your palms together in a Namaskara or the prayer gesture.
- Slowly raise your right leg, bend it from your knees and place your foot on the inside of your left thigh.
- Find your balance and maintain it for a few minutes while taking in nice and healthy deep breaths.
- Try to gain awareness of your surroundings and then fix your gaze on one particular object in your line of vision to work on your focus. You can also choose to close your eyes and focus on your breath as you balance your body on your left leg.
- After a minute or two, you can slowly come out the pose by placing your right foot flat on the ground and attain the simple standing position.
- Once you’re out of the pose, you can continue the process with your left foot.
Health Benefits of Eka Pada Pranamasana
- Leg muscles
One of the most overt benefits of this asana is that it helps you build a significant degree of strength in your leg muscles. When you allow all the weight of your body to rest on just one leg, it prepares the muscles of that leg to endure the weight imposed on it. This in turn conditions the muscles for the strength needed for the process. However, it is important to take note of the fact that this can be achieved only when the asana is practiced on a regular basis. - Body Balance
Studies suggest that this pose activates all the muscles in your body supporting your spine and your legs. This results in a kind of spiritual and biological unification of all the muscles which in turn creates harmony within you. This “muscular harmony” creates the balance you attain when you practice this pose. - Posture
As discussed above, the pose activates all your muscles that support your spine and your legs. When you raise your hands in a namaskar gesture, the shoulders are also brought to a certain angle, and then all this results in the lengthening and stretching of your spine. This in turn ensures that your spine remains straight and good posture is maintained. It proves extremely beneficial for people suffering from any back related problems. - Focus
The body balance attained by this pose is not something one can achieve with a distracted mind. When you enter this pose, you keep your gaze at a specific object or try to focus on your breath. This process helps you remain in the moment and also in turn increases your focus retention capabilities. - Sleeping Pattern
The practice of this yoga can help you channelize all the active energy and therefore tire you out enough to help you go back to bed on time. It also creates mental ease by clearing out all the clustered thoughts from your mind and create enough space in it so that you sleep peacefully and unbothered. - Blood circulation
When one enters the pose of Eka Pada Pranamasana, their chest opens up. With the simultaneous inhalation and exhalation, the supply of oxygen is rich in the body. The opening up of the chest coupled with rich oxygen levels results in the regulation of blood circulation. This also ensures that fat formation and cholesterol accumulation doesn’t take place. - Mindfulness
- As discussed above, the pose helps in attaining a level of awareness and concentration. But this is not just for the outward world but towards your own body and your own mind. When a balancing of your body is achieved, your brain also enters a state of equilibrium. When this happens, all the chaos from your mind is flushed out and you might reach a state of calmness, peacefulness and mindfulness. It also helps you inculcate within your high willpower and self-esteem.
Precaution and Contraindications
- Practice this asana early in the morning. If you fail to do so, at least make sure that you practice this after a gap of 3-4 hours from your last meal.
- Pregnant women should avoid doing this pose as balancing would become difficult with all the baby weight.
- Avoid practicing the pose if you have had any recent leg, ankle or foot injury. It will only heighten the pain.
- Do not forget to deep breathe and keep your body relaxed otherwise it will stiffen up your muscles and you’d fail to achieve the benefits of the pose.
Be a regular at practicing this and your life will be “balanced-out” in no time!
