On this pose, you’ll be able to’t assist however self-reflect.
(Photograph: Elly Fairytale | Pexels | Design in Canva by Laura Harold)
Revealed July 3, 2026 05:41AM
Yoga Journal’s archives collection is a curated assortment of articles initially printed in previous points starting in 1975. This text about Eka Pada Sarvangasana appeared within the September-October 1981 challenge of Yoga Journal.
This pose (One Leg Shoulderstand), in response to lyengar, “tones the kidneys and leg muscle mass.” To apply it effectively, one should first have the ability to do Shoulderstand with competence. Then, one learns to decrease the legs one after the other (the superior newbie could use a chair, as in determine 2).
Typically the coed tries to put the foot on the ground prematurely which causes the leg to bend and spinal column to break down. This isn’t fascinating for a number of causes. First, when one bends the transferring leg, the stretch on the hamstring muscle mass is misplaced. Retaining the leg straight requires focus, and focus is an integral a part of yoga. With out the power to nonetheless the physique, the thoughts can by no means develop into nonetheless; with out psychological stillness the equanimity of the self is rarely skilled.
A second drawback with putting the foot on the ground prematurely is its impact on spinal alignment. If the hamstrings are tight, putting the foot on the ground causes the backbone to spherical, placing undue strain on the thoracic and belly organs and making respiration tough. By holding the column nonetheless, the chest stays open, the stomach and respiration free.
Eka Pada Sarvangasana is a continuation of Shoulderstand, a posture lengthy touted for its helpful results upon the metabolism and vascular techniques. However as well as, Shoulderstand has a psychological part which distinguishes it from different inverted poses, resembling Headstand. In Headstand one appears out on the world, however can’t see one’s self.
Shoulderstand is the other. It is rather tough to see something however your self within the latter pose. This asana, and its variation, Eka Pada Sarvangasana, are perfect for self-examination. One can observe one’s ideas, previous actions, and emotional state with detachment, which is the essential first step in permitting change and development to happen.
Eka Pada Sarvangasana can be helpful as a result of it helps one bear in mind the significance of non-attachment. The scholar should quit the worry (attachment to security) that merely being the other way up within the Shoulderstand can engender. As soon as confidence and talent are gained in Shoulderstand, the coed is offered with the brand new scenario of transferring one leg, a problem to focus, flexibility and steadiness.
Observe Eka Pada Sarvangasana
First, fold a thick mat to provide no less than 2-3 inches of peak beneath the shoulders whereas one is within the Shoulderstand.
The blanket could look thick, however physique weight can compress it significantly. Then apply Sarvangasana for no less than 5 minutes. After you’ll be able to apply with some ease for 5 minutes, the variation, Eka Pada, will be tried. Attempt the pose initially utilizing a chair for the decrease leg. Start by reducing one leg slowly towards the chair, being positive to maintain the knees straight and the higher leg immobile.
Motion ought to be executed on an exhalation. Watch out to not twist the hips which is able to unduly disturb the backbone. Think about the standard of the motion reasonably than how far down the leg descends. Maintain on the furthest level for a number of breaths; progressively enhance the holding time. On an exhalation increase the leg and modify the Shoulderstand. Spend a short time observing the results of the pose and regulating the breath. Then repeat on the other aspect, taking care to exhale because the leg descends and to maintain the chest lifted and open.
Because the hamstrings stretch, it is possible for you to to apply with out the chair. As well as, you’ll be able to strive the pose through the use of the wall, as a substitute of the chair, to provide help to the again foot. Do not forget that the leg: stays energetic though the foot is barely supported by the chair or wall.
The scholar is thus continuously being requested to keep up internal equanimity whereas the physique is being positioned in harder and demanding positions. The significance of that is twofold: giving up attachment to a gift place and but sustaining poise in a brand new one.
These are essential life classes.
Studying to keep up internal peace it doesn’t matter what place the physique is in is akin to sustaining internal peace it doesn’t matter what situation our life, relationships, funds, and profession are in.
Freedom and suppleness in asana imply nothing if one doesn’t carry these classes into day by day life.
