Eka Pada Indudalasana Pose for Balance, Flexibility, and Core Strength

Eka Pada Indudalasana at a Glance

Introduction

“Eka pada Indudalasana,” or One-Legged Moon Pose, includes standing on one leg and stretching various muscles. This yoga pose is good for maintaining your balance and focus. It is a variation of Indudalasana.

Chakras

“Eka pada Indudalasana” stimulates almost all the chakras and thus helps balance the body’s overall energy. The pose is simple but needs focus and concentration to balance. The pose encourages the practitioner to remain grounded and strong in every phase of life.

Philosophy

“Eka pada Indudalasana” motivates the practitioner to stay balanced and coordinated. The pose needs balancing on one leg, which illustrates the connection of all aspects of life with each other. Holding the pose signifies embracing the challenges of life with courage and determination.

How to Do Eka pada Indudalasana?

Follow the Step-by-Step Procedure

• Begin with tadasana pose with your weight evenly distributed on both feet.
• Slowly shift your weight to your left leg.
• Lift your right foot slowly. Keep it straight. Engage your thigh and calf muscles.
• Inhale and lift your arms above your head, towards the ceiling, join your palms and expand your upper ribs.
• Stretch your right leg. Try to keep the leg engaged and firm.
• Exhale and bend towards your right without disturbing your lower body.
• Keep your chest lifted, spine straight and engage your core muscles. Keep a focal point as Drishti, and gaze forward to help you maintain your balance.
• Gently shift your right leg to your right side. Keep it comfortable.
• Your hips should be square and shoulders relaxed. Focus on the correct alignment of the pose.
• Hold this pose for a few breaths with deep breathing throughout the pose.
• Release this pose by releasing your right foot and returning to the starting position. Switch legs and repeat the same steps on the left side. Inhale and raise your left leg sideways this time.

What are the Benefits of Eka pada Indudalasana?

• The pose stretches and strengthens the muscles of the hamstrings, Quadriceps, and calves.
• Balancing on one leg promotes concentration and focus.
• The pose stretches the groins, thighs, hips, and oblique muscles, thus enhancing good flexibility.
• It also promotes neuromuscular coordination.
• The pose engages the core muscles, thus strengthening the abdominal muscles and improving digestion.
• It helps to uplift the mood and calms the nervous system.

Health Conditions that Might Benefit from Eka pada Indudalasana

• This pose strengthens various muscles, including hamstrings, quadriceps, and calves.
• Regular practice of this pose improves the stability of weak ankles.
• People with posture issues can practice it for postural correction.
• The pose helps to maintain the focus and concentration of the practitioner.
• It improves the flexibility of hips and groins.
• It calms the nervous system and improves blood circulation, so it helps to relieve stress and anxiety.
• It relieves mild sciatica.
• It relieves menstrual discomfort and cramps by improving circulation.

Safety and Precautions

• People with balance issues and dizziness should avoid this pose.
• People with any leg or ankle injury, recent surgery, or lower back injury should avoid or modify this pose.
• People with high blood pressure should modify or avoid this pose.
• Pregnant women should either avoid or modify this pose.

Eka Pada Indudalasana and Breath

• Our core and shoulders are stressed, tensed, and collapse when we work for a longer period sitting on our desks. Coordinating Eka Pada Indudalasana with your breath can clear your mental and physical blocks.
• Take deep breaths while you are in the Tadasana pose and relax your body. Inhale deeply and lift your arms up, keep your hands in a namaste pose, or can hold the wrist, with the opposite hand. Keep breathing elongate your spine and lengthen your arms. Inhale and lift your right leg towards your right side and while you exhale bend your upper body and your arms on the right side keep your breath flowing gently and feel the stretch.
•  When you release the pose, Inhale deeply bring your legs in line with your hip keep breathing, and bring your arms down and feel the stretch. Your breath will release the stress and anxiety in your body and give you a feeling of calmness with your breath.

 Beginner’s Tips

• Begin with a few stretches.
• Try the pose against a wall to maintain the alignment and balance in the pose.
• Engage your core and thigh muscles and maintain a straight back. Keep your shoulders relaxed.
• Begin with a comfortable height of your raised leg, and then slowly extend your feet higher with practice.

Variations

You can raise your arms and your leg to form a crescent shape. Keep your leg at a comfortable height, and then work on increasing the height of the leg off the ground.

Preparatory Poses

• Tadasana (Mountain pose)
• Vrkshasana (Tree pose)

The Bottom Line

Eka Pada Indudalasana, or One-Legged Moon Pose is great for stretching the obliques and calf muscles, and gives lateral stretch to the body. This pose is good for those who sit for long hours. Regular practice will improve balance and confidence and is a great addition to your daily yoga practice.

Take Your Practice to Next Level

To practice Eka Pada Indudalasana and other dynamic poses join our 100-Hour Vinyasa Yoga TTC. This course is certified by Yoga Alliance, USA and will focus on fluid sequences and balance and is perfect for Eka Pada Indudalasana. Or start with our 14-Day Free Trial to try out our courses. These courses are good for your overall mental and physical health and will help you to build a strong career in yoga. Join us to deepen your practice, skills and inspire others in their wellness journey.