Ekpadashirasana

General Benefits:

It massages the internal organs at the abdominal area. Stimulates peristalsis and thereby removing constipation. Tones the reproductive organs. Improves blood circulation in the legs, relieving varicose veins. Improves blood circulation in the spine, increasing the level of energy in the chakras. Improves the level of hemoglobin in the blood, vitalizing the body and mind.

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Benefits for Women:

Therapeutic Applications:

Disorders of the reproductive system, varicose veins.

Taking the Position:

In sitting position, place the left foot on the right thigh. Hold the left calf muscle with the left hand and the outside of the left ankle with the right hand. Raise the left leg using the arms, bend the trunk forward and twist slightly to the right. Inhale and while exhaling, place the leg on top of the left shoulder and turn the body to face forward. Gaze straight ahead. Join the palms together in front of your chest. Breathe normally.

Releasing the Positions:

To release the asana, release the hands and bring the left leg from behind the head. Place the left foot on the right thigh. Straighten the left leg and return to sitting position. Practise on the other side.

Anatomical Focus:

Hips, hamstrings, neck.

Anatomical Awareness:

On hips and neck.

Do's:

Straighten the neck and back as much as possible once in the final position. Gaze forward. Use the hands to keep the left leg in position behind the head if necessary.

Don'ts:

Force the leg into the final position.

Precautions & Contraindications:

Those suffering from slipped disc, sciatica or hernia should not attempt this asana. Those with problems in the neck vertebrae should avoid this asana.

Variations & Tips:

Flexibility of the hips is necessary in this asana. Adequate warming up of the hips joints must be done by way of the preparatory poses recommended below before attempting this asana. If it is not possible for the leg to be placed on the shoulder or the leg does not stay in place, you should use your hands to support the leg in whichever level you are comfortable in. With regular practice, the final position can be attained.

Preparatory Poses:

Padmasana Preparatory Movements, Aakarna Dhanurasana Types 1 and 2, Karnapeedasana, Ekapadhastasana, Ugrasana.

Follow-up Poses:

Dwipadashirasana

Position:

Sitting