EKA PADA SARVANGASANA

STEPS :

(1) Lie flat on your back with arms beside the body, palms facing down.
(2) Inhale, lift both legs up to 90° and then raise the hips, supporting the back with both hands.
(3) Balance the body on shoulders and upper arms, keeping chest close to chin.
(4) Slowly lower the right leg toward the floor while keeping the left leg vertical.
(5) Ensure both legs remain straight and hips aligned, with core engaged.
(6) Hold for a few steady breaths, keeping gaze towards the toes.
(7) Bring the right leg back up, then repeat with the left leg.
(8) To release, lower both legs and spine gently to the mat.

BENEFITS :

(1) Strengthens neck, shoulders, back, and core muscles.
(2) Improves balance, coordination, and body awareness.
(3) Stimulates thyroid and parathyroid glands by chin lock (Jalandhara Bandha).
(4) Enhances blood circulation to brain, improving focus and memory.
(5) Stretches hamstrings and improves flexibility in hips and legs.
(6) Activates abdominal organs, aiding digestion and metabolism.
(7) Calms the nervous system, relieving stress and fatigue.

CLINICAL IMPORTANCE :

(1) Musculoskeletal System – Strengthens legs, improves spinal flexibility, corrects mild deformities.
(2) Digestive System – Compresses abdominal organs, improves digestion, relieves constipation and bloating.
(3) Nervous System – Enhances spinal nerve circulation, calms mind, improves coordination.
(4) Metabolic & Endocrine – Stimulates thyroid, pancreas, and metabolism; supportive in diabetes and weight management.
(5) Circulatory & Respiratory – Improves venous return, boosts lung capacity, enhances circulation.
(6) Therapeutic Applications – Helpful in varicose veins, mild sciatica, postural issues, and fatigue.

VARIATIONS

(1) Straight Leg Variation – One leg vertical, the other lowered halfway toward the floor.
(2) Floor Touch Variation – Extended leg gently touches the floor behind the head for deeper stretch.
(3) Dynamic Leg Switch – Alternating legs rhythmically with breath.
(4) Wall-supported Variation – Back supported on wall for beginners to maintain balance.
(5) Half Variation – One leg bent at knee while other remains vertical.

ORIGIN & ETYMOLOGY

👉 Derived from Sanskrit language.
👉 "Eka" means one.
👉 "Pada" means foot or leg.
👉 "Sarva" means all or entire.
👉 "Anga" means limbs or body.
👉 "Asana" means posture.
👉 Thus, Eka Pada Sarvangasana translates to "One-Legged Shoulder Stand," a variation of Sarvangasana.

TIPS

(1) Warm up with Sarvangasana before attempting the one-legged variation.
(2) Keep shoulders and upper arms grounded, avoid strain on the neck.
(3) Engage the core and glutes to maintain hip alignment.
(4) Keep extended leg straight and active, toes pointing upward.
(5) Breathe steadily, do not hold breath during the pose.
(6) Beginners may use wall support for stability.
(7) Avoid if suffering from cervical spondylosis, high BP, or recent neck injury.

ANATOMY

(1) Neck & Shoulders – Cervical spine supports body weight with shoulders and upper arms stabilizing.
(2) Core Muscles – Rectus abdominis, obliques, and transverse abdominis engaged for balance.
(3) Back Muscles – Erector spinae maintain spinal extension and stability.
(4) Leg Muscles – Quadriceps and hamstrings activated; glutes stabilize hips.
(5) Circulatory System – Inverted position enhances venous return and cerebral circulation.
(6) Respiratory System – Chest expansion limited slightly, training controlled breathing.