Eka means one. Pada is the leg. Eka Pada Sirshasana is done by lowering one leg to the floor in front of the head, holding the other leg up vertically.

Eka Pada Sirshasana

Technique

  1. After staying according to your capacity in Salamba Sirshasana 1, exhale, and move the right leg down to the floor in front of the head.
  2. While the right leg is being lowered and is resting on the floor, the left leg should be held up vertically as in Sirshasana.
  3. In the beginning, the neck feels tremendous strain. The left leg is also dragged down forwards. To overcome this, keep the legs rigid at the knees and stretch the muscles at the back of the thighs of both the legs. Also tighten the muscles of the lower median portion of the abdomen.
  4. The knees and toes of both legs should be in a line and should not tilt sideways.
  5. Stay in the pose from 10 to 20 seconds with deep breathing. Exhale, and lift the right leg up to Sirsh
  6. After staying in Sirshasana for some time, lower the left leg to the floor and after keeping it on the floor for the same length of time, exhale and go back to Sirshasana.
  7. While lowering and raising the legs, keep them straight and do not bend at the knees. If the knees are bent one loses the head balance.

Effects of Eka Pada Sirshasana

Eka Pada Sirshasana is a difficult pose, so it may not be possible to touch the floor in the beginning. Gradually as the legs become more elastic and the back gets stronger, the legs will touch and then rest on the floor without loss of the head balance. This asana strengthens the neck and also the abdominal walls. The abdominal organs are contracted and made to function well.

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