Eka Pada Sarvangasana (One Foot Shoulder Stand)

Eka = One , Pada = Leg/ Foot, Sarva = All/Entire, Anga = Limbs/Parts of the Body, Asana = Pose or Posture

Steps

  1. Lie on the back, bring the feet together and place your hand sideways close to your body.
  2. Do Sarvangasana
  3. Inhale and raise your legs to a 90 degree.
  4. Lift your back and lower your legs overhead behind you until they are perpendicular to the floor.
  5. Now, bring your elbows closer to the body and straighten up your legs.
  6. Your weight should be supported on your shoulders and upper arms and not on your head and neck.
  7. Now hold the pose, i.e Sarvangasana
  8. As you inhale in and exhale out slowly bring down the left leg towards the floor  as we do in Halasana, while keeping the right leg in the shoulder stand pose.
  9. If you can’t touch your toes to the ground, keep it wherever you feel comfortable and hold it for few seconds.
  10. If your toe can reach the floor comfortably, try to keep your knee above your forehead without bending and the right leg which is standing straight, no bends in the knee joint.
  11. Hold for a few seconds. Inhale bring the left leg up.
  12. Now, exhale bring the right leg down and left leg straight and knee also straight in the left and right leg. 
  13. Repeat the process 2 more times with an alternate leg.
  14. To come out of the pose, lower both the legs down overhead until they are parallel to the floor. Keep the palms on the floor and relax the lower back to the floor. Try to keep the legs straight and avoid lifting the head off the floor. Finally exhale lower the legs to the floor without bending the knees.
  15. Those who are having a hard time to get Halasana posture, please practice this asana regularly for a few days/week,  you will be able to do perfect Halsana after practice.

Benefits:

  1. This pose tones the abdomen especially the kidneys.
  2. Tones the leg muscles.
  3. Increases circulation. Improves strength and flexibility in the back, shoulders, neck and legs.