How to do Eka Pada Pranamasana (The One Legged Prayer Pose): Steps & Health Benefits

Health benefits of Eka Pada Pranamasana include Increasing Focus, Improves Blood Circulation, Strengthen The Back and Abdominal Muscles, Improves Kidneys and Liver Function

Updated: June 16, 2022


Eka Pada Pranamasana is one of the most important asana in yoga with lots of health benefits. It is also known as The One Legged Prayer Pose. The name Eka Pada Pranamasana actually comes from Sanskrit words, it is a combination of four words, where Eka means one, Pada means Legged, Pranama means prayer and Asana mean Pose. So combine all the words, it's pronounced as The One Legged Prayer Pose. 

Eka Pada Pranamasana has lots of health benefits; among that some of the health benefits of Eka Pada Pranamasana include Increasing Focus, Improves Blood Circulation, Strengthen The Back and Abdominal Muscles, Improves Kidneys and Liver Function, Strengthen Ankles, Legs, Feet and Calves, Improves Body Balance and Helps to prevents asthma.

Before we go to do this asana, we should know for whom this Eka Pada Pranamasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Eka Pada Pranamasana (The Tree Pose):

  • To start this asana get onto the yoga mat and stands appropriately and straight, and put your feet together keep your knees totally straight.
  • Keep your arms alongside your body.
  • Look forward and breathe normally.
  • Now bring both the palms together in Prayer posture or Namaskar posture.
  • From that point onward, lift up your right leg and keep the underside of your right foot on the inward region of your left thigh. 
  • Try to keep the body balance on your left leg only and hold the position for as much as you can. Now in this position breathe in and breathe out slowly and deeply. 
  • Look forward on specific point and try to concentrate on the point with the breathing procedure.
  • Breathe out and put down your hands to the chest. 
  • Come down to the starting position. 
  • Now you can again practice this asana with other leg.
  • For beginners, try to be in this position for 3 to 4 breaths.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Eka Pada Pranamasana (The Tree Pose):


Eka Pada Pranamasana Increases Focus:

Different studies have been proven that, regular practice of Eka Pada Pranamasana helps to improve the blood circulation to the brain because your head position is going against the gravity, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly.

Eka Pada Pranamasana Strengthen The Back and Abdominal Muscles:

The regular practice of Eka Pada Pranamasana will help to keep our back and abdominal muscles strong and healthy, because while doing Eka Pada Pranamasana, it puts lots of pressure on our back and abdominal muscles that helpful to reduce the hunch and squeeze the abdominal muscles. Different studies have been proven that regular practicing of Eka Pada Pranamasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Eka Pada Pranamasana Improves Blood Circulation: 

When we are doing Eka Pada Pranamasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Eka Pada Pranamasana Strengthen Ankles, Legs, Feet and Calves:

Eka Pada Pranamasana is the one of the best asana for strengthening ankles, legs, feet and calves muscles. Different studies have been proven that regular practice of Eka Pada Pranamasana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of Eka Pada Pranamasana helps to strengthen and prevent injury in the ankles, legs, feet and calves.

Eka Pada Pranamasana Improves Kidneys and Liver Function:

Regular practice of Eka Pada Pranamasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Eka Pada Pranamasana Improves Body Balance:

While doing this asana we have to balance our whole body weight on one leg, so that regular practice of Eka Pada Pranamasana helps to improve the body balance.

Eka Pada Pranamasana Prevents Asthma: 

Those who are suffering from any respiratory problem, this asana is very beneficial for them because while practicing Eka Pada Pranamasana it create lots of pressure in the chest or lung region, that helps in expanding your lungs thereby preventing you from respiratory problems, such as Asthma.

Health benefits of Eka Pada Pranamasana


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