Eka Pada Bhudanasana translates as “one legged mountain pose” and it is the ninth position in the Prana Vashya Yoga™ sun salutation.
How to get into the position
Starting, then, in Bhudanasana (having held mountain pose for 5 full breaths) you inhale and raise the leg. The right leg is raised in the first vinyasa. You then alternate between the left and right legs in subsequent vinyasa; the left leg is raised in the second vinyasa, the right leg in the third vinyasa, etc, etc.
Your shoulders and pelvis must remain square despite being on two hands and just one leg. This is the key to finding stability in the position. Do not try to raise the upper leg as high as you can at the expense of your hips; do not twist your hips to raise the leg or else you will be uneven and collapse through your torso. It is the diagonal limbs that give you stability (for example, the left shoulder corresponds to the right leg); do not put weight on one side of the body.
Your vision point remains between your heals on the floor (as in the previous posture).
Eka Pada Bhudanasana has all the same benefits as mountain pose with added emphasis on stretching the hamstrings and hip flexors.
Do not attempt this position if you have any recent or chronic injury to the wrists (like carpal tunnel syndrome) or if you have high blood pressure or if you are pregnant.