The name of this asana is composed from the following Sanskrit roots: Eka means one and Pada means leg. Thus, Ekapadasana means “The pose in balance on one leg”.
This asana apparently contradicts the spirit of the traditional yoga practice, in which the need for complete muscular relaxation while doing asanas is underlined, this is due to the fact that Ekapadasana involves a sustained muscular contraction.
WHO CAN PERFORM THE ASANA?
Anyone can attempt to perform this asana, there are no adverse effects from performing it.
THE PLACE IN THE SERIES OF ASANAS
This asana can be done in the beginning of the series of asanas, right after the exercises of warming up, or before or after the Sun Salute or Surya Namaskara.
HOW TO PERFORM THE ASANA
EXECUTION ON THE LEFT SIDE
STARTING POSITION
Stand with the feet close together and the weight of the body balanced equally on both feet.
THE FIRST STAGE
Raise the arms above the head, place the palms together and cross the thumbs over each other. Tense the back muscles and focus mentally on these muscles while you do this asana. Inhale and hold the breath.
THE SECOND STAGE
Supporting your weight on the left leg bend forwards, point the arms forwards and raise the right leg until it is on the same line as the torso and parallel to the floor.
THE FINAL POSE
Keep your eyes open, and look forwards, towards the hands. Position the arms so that an imaginary line from the toes to the fingers would be perfectly parallel with the floor. Keep the back muscles contracted. Hold the pose for as long as possible, without forcing yourself to hold your breath more than you feel comfortable and then return to the starting position.
EXECUTION ON THE RIGHT SIDE
STARTING POSITION
Stand with the feet close together and the weight of the body balanced equally on both feet.
THE FIRST STAGE
Raise the arms above the head, place the palms together and cross the thumbs over each other. Tense the back muscles and focus mentally on these muscles while you do this asana. Inhale and hold the breath.
THE SECOND STAGE
Supporting your weight on the right leg bend forwards, point the arms forwards and raise the left leg until it is on the same line as the torso and parallel to the floor.
THE FINAL POSE
Keep your eyes open, and look forwards, towards the hands. Position the arms so that an imaginary line from the toes to the fingers would be perfectly parallel with the floor. Keep the back muscles contracted. Hold the pose for as long as possible, without forcing yourself to hold your breath more than you feel comfortable and then return to the starting position.
If you can perform this asana for a short while, the advanced yogis recommend that you hold your breath.
POSSIBLE ERRORS
Possible errors while performing this asana include:
1. Bending the supporting leg. This error is acceptable during the learning period of the asana, but it is essential that you correct this mistake.
2. Lifting the raised leg above the torso so that it is not parallel with the floor. The correct position is when the lifted leg is on the same line with the torso and parallel with the floor. This error prevents the energizing and stimulating contraction of the back muscles.
3. Bending the knee of the leg that is parallel to the floor.
4. Looking towards the floor, this prevents the correct alignment of the spine. You must look towards the palms of the hands.
THE BREATH
Perform this posture with full lungs and hold the breath as much as possible. However, during the first practice of this asana, breathe normally and focus on the correct form of the asana, without being concerned to much about your breath.
THE FOCUS
Focus on the contracted muscles of the body, and especially on the back, all the while trying to attain a perfect state of immobility and balance.
EFFECTS
This asana creates, preserves and enhances a good sense of balance.
The muscular contraction is extended over a large range of muscles, strengthening the back and abdominal muscles.
Through its alternate execution, Ekapadasana acts directly on the spine, correcting its possible deformations.
This asana has important effects on the circulatory system. The contraction of the muscles compresses the veins and this makes the venal blood return rapidly towards the heart.
For people with a sedentary lifestyle this “engine” works slower and slower. The intentional and conscious contraction of the large number of muscles exercises an important pushing force on the veins, pushing the blood towards the heart, ensuring the better oxygenation of the organism.