One-Leg-Over-Arm Balance or Eka Hasta Bhujasana Pose

RYT-200 Hour Certified Yoga Teacher. Erica started practicing yoga daily to bring herself flexibility, strength and balance. She enjoys doing yoga on the mat in the room, in nature and at the sea side. Erica brings yoga from the mat to everyday life and it helps her to be balanced, non judgmental and to learn new things. She likes learning and challenges, and encourages students to challenge themselves, learn new asanas, practice and enjoy every minute of yoga.
One-Leg-Over-Arm Balance or Eka Hasta Bhujasana

One-Leg-Over-Arm Balance or Eka Hasta Bhujasana

  1. Start seated in dandasana (staff pose) with your legs strong and your chest lifted.
  2. Bend your right knee and place your heel near your right sitting bone.
  3. Grab the sole of your right foot with both hands.  Keep your leg bent and lift your foot so that your shin is parallel to the floor.  Keep the knee drawn into the chest.  Push your foot into your hands  and your hands into your foot, to create and maintain muscle energy.
  4. Keep a hold of your foot with both hands and widen your right knee to the right and draw your knee back behind your armpit.  Reach your chest forward as you draw your knee back.  Maintain strong legs and even though you are widening your right knee to the right, squeeze the leg into the midline.
  5. Keep a hold of your foot with your left hand, and free up your right.  Take your right hand under your calf muscle and hook your right leg over your right shoulder.  Give this several attempts to help get the leg as high up your arm as you can.
  6. Place both of your hands on the floor slightly in front of your hips.  Squeeze your legs strong towards the midline.
  7. Press your hands down and claw the floor.  Draw your shoulders on your back.  Pull your hips back and lift your legs up off the floor.  The more you squeeze your legs towards one another, the lighter you will feel.




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