Eka Hasta Bhujasana: Elephant’s Trunk Pose
Eka hasta bhujasana (Eh-kah Ha-stah Boo-JAS-ah-nah) is a unique arm balance that stabilizes the pelvic girdle while opening your hips, improving balance and coordination.
SANSKRIT:
- Eka: one
- Hasta: hand
- Bhjua: shoulder
- Asana: pose
PHILOSOPHY AND ORIGIN:
In general, yoga asanas help us bring together distracted or wayward energies, forging them together into an integrated, coherent state. Arm balance poses like elephant’s trunk pose help to connect our lower and upper extremities, awakening a direct and naturally centered energy in the pelvis and navel area. This energy can then be drawn into the higher centers of our bodies, such as the heart, throat, and mind.
PHYSICAL BENEFITS:
- Strengthens your arms and shoulders
- Opens your hips
- Stabilizes your pelvic girdle
PREPARATORY POSES:
- Staff pose | Dandasana
- High to mid plank | Chaturanga dandasana
- Boat pose | Navasana
SEQUENTIAL POSES:
- Eight angle pose | Astavakrasana
- Compass pose | Parivrtta surya yantrasana
- Heron pose | Krounchasana
COUNTER POSES:
- Bridge pose | Setu bhandasana
- Supine hero’s pose | Supta virasana
- Bound angle pose | Baddha konasana
ADJUSTMENTS/MODIFICATIONS:
- Try lifting up with the lower leg tucked in rather than extended out in front.
- Place a block under your extended heel to help lift the leg.
STEP-BY-STEP:
- Begin seated with your legs out in front of you (dandasana). Bend your right knee toward your chest and place your foot on the ground.
- Tiptoe your right foot out to your right. Thread your right arm underneath your right knee and place your hand on the ground with the fingers pointing forward. Place your left hand on the ground outside your left hip on an equal plane with your right.
- Walk your right leg up your right arm until the crease of your knee comes to rest on your right triceps. Hug your leg into your arm and your arm into your leg. Keep the right knee bent and the right foot pointed.
- Press into your hands to lift your hips and left leg off the ground. Point both feet.
- Hold for 3-5 breaths, then gently release. Repeat on the other side.
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About the Author
Prasarita Padottanasana: Standing Wide-Legged Forward Bend Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Prasarita padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-an-uh) is a big stretch for the hamstrings and inner leg line. With many variations available, this pose is accessible for most practitioners. This is also a great pose in lieu of headstand.
Philosophy + Origin
Prasarita padottanasana has found its way into almost every style of yoga. B.K.S. Iyengar taught several variations of this posture, labeling them as A, B, C, and D. The most commonly practiced variation is prasarita padottanasana A. Prasarita padottanasana B is when the hands are on the hips and the head is lifted off the ground, not resting on the mat. Prasarita padottanasana C is the variation where the hands are interlaced and stretched behind the back and over the head as you fold. In the final variation taught by Iyengar, prasarita padottanasana D asks the student to grasp the big toe on each foot.
