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Eka Pada Chaturanga Dandasana

Eka Pada Chaturanga Dandasana a.k.a “One-Legged-Staff-Pose” is an advanced yoga pose and requires good core and shoulder strength to hold the posture.

How to get into the position

From Dandasana or ‘Staff Pose’ i.e. sitting on the floor with both of your legs stretched out in front of you, lower your body towards the floor by bending your elbows back to 90°, keeping your head, chest and hips in one line (like a staff). When you are stable, bring your weight ino your left leg and lift your right foot only off the ground.

Hold the position for five full breaths. On the inhalation, breath into your chest and on the exhalation, press your left palm to raise the right leg further. Ensure you fix your vision just ahead of your palms on the floor so as not to collapse your neck. Be sure to keep your bodyline straight and do not let your hips come up in the air.


Eka Pada Chaturanga Dandasana:

  • Improves focus and balance;

  • Strengthens the posterior line including your shoulders, back, arms and legs; and

  • Tones your glutes.

Contraindications and Cautions

Avoid this posture if you have any issues with your wrist(s), elbow(s) and shoulder(s).

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