One-legged Pose

Definition - What does One-legged Pose mean?

One-legged pose is a dynamic standing posture that improves stability and focus, while building strength in the legs, arms, shoulders and core muscles. In the fullest expression of the posture, the body forms a capital letter “T.” The back leg lifts off the ground as the anchored leg straightens. The arms are raised overhead with the palms facing each other or touching, and the torso tilts until the arms, torso and back leg are parallel with the ground.

One-legged pose may also be referred to by its Sanskrit name, eka padasana. Other names for this posture are warrior 3 (virabhadrasana 3), and balancing stick and balancing staff pose (tuladandasana).

Yogapedia explains One-legged Pose

One-legged pose is part of a series of standing poses in the Bikram yoga (Hot yoga) classes. One variation of the hand position has the fingers interlaced, with the index fingers extended as if pointing ahead. In another variation of the hand position, the palms face down and the thumbs touch. The posture should be held for a minimum of 30 seconds, extending up to several minutes.

One-legged pose improves flexibility in the hamstrings, hips and shoulders, increases strength in the core muscles, legs, back, shoulders and arms, opens the chest and lungs, stimulates the abdominal organs, reduces anxiety by calming the nervous system, and improves focus and memory.

One of simplest ways to move into one-legged pose is from downward-facing dog. Lift one leg until it is parallel to the ground, then lift the torso until it is also parallel to the ground, and stretch the arms alongside the ears with the preferred hand position.

Anyone with high blood pressure or heart problems should avoid this pose, as should those with shoulder, back, leg or hip injuries.

Beginners can use the back of a chair to support the outstretched arms and maintain balance. Those who have mastered the pose, and are able to hold it for 30 seconds, may increase the difficulty by performing it with eyes closed.

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