One Leg Lift Pose

Last updated: December 21, 2023

What Does One Leg Lift Pose Mean?

One Leg Lift Pose is a supine posture found in Hatha Yoga. In Sanskrit, this pose is known as Eka Pada Uttanasana; Eka means 'one,' Pada means 'leg', Utthan means 'to stretch upward' and asana means 'pose' or 'posture'. One Leg Lift Pose is good for improving core strength, and can be practiced alone or as part of a longer asana sequence.

one leg lift pose yoga asana


Yogapedia Explains One Leg Lift Pose

Follow these steps to try One Leg Lift Pose:

  1. Lie on your back with legs extended and feet together. Extend your arms alongside your body, palms facing down for support.
  2. Flex both feet, so that the toes are pointing up to the sky.
  3. Lift the right leg whilst inhaling slowly. Keep your core engaged by drawing your navel in. Only lift the leg as far as you can without allowing your belly to pop up.
  4. Hold your breath, and keep the leg lifted for at least 5-10 seconds.
  5. As you exhale, slowly lower the leg back down to the ground.

After pausing for a moment of integration, these steps can be repeated with the left leg. This pose is suitable for beginners and may be practiced daily from four to six times with each leg. One Leg Lift Pose helps to tone the liver, spleen and kidneys, and can aid in indigestion and intestinal disorders. This pose reduces swelling in the legs, whilst also improving circulation.

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