Pose Directory > STANDING

One legged Chaturanga

Eka Pada Chaturanga

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STEPS

One legged chaturanga is a variation of the classic staff pose- Chaturanga Dandasana. Begin from Downward Facing Dog (Adho Mukha Svanasana). Shift your upper body forward, coming into plank position (shoulders over hands). Bend the elbows back to 90° and lower the head and chest to four limbed staff pose (chaturanga). When you are stable, bring your weight into the left leg and foot. Lift the right foot off the ground. Hold for 5-10 breaths. To exit the pose, lower foot to ground. Return to Downward Facing Dog. Repeat other side.

TEACHER QUEUES

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VISUALIZATION COMMENTS

This pose is about stability and power. Instead of pulling away from the floor, try pushing it away from you – this action will activate the triceps and take some pressure off shoulders.

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TECHNICAL COMMENTS

To support and stabilise the shoulders, position hands directly underneath each shoulder. Spread the fingers and grip the mat with finger tips and toes. When bending elbows to lower the upper body, lead with the sternum, head crown pointing away from the body. Bend elbows back and hug them towards side chest. Upper arms should be parallel to the floor. To keep belly from sinking, stretch chest forward, heels back and keep eye gaze between hands. Point the toes of lifted foot.

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BENEFIT COMMENTS
  • Strengthens shoulders,back, arms and legs
  • Tones back, hips and glutes
  • Improves balance and concentration
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WATCH OUT FOR
  • Sinking belly
  • Hips in the air
  • Face planting
  • Bowing elbows
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CONTRAINDICATIONS
  • Wrist, elbow and shoulder injuries
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MODIFICATIONS
  • Bring knees to floor
  • Place bolster or blocks under abdomen
  • Bring forearms to wedge, blanket or floor
  • Press raised foot against wall
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VARIATIONS
  • Place raised foot into tree position
  • Begin from three-legged dog
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YOGA COUNTER POSES
  • Child’s pose (Balasana)
  • Downward facing dog (Adho Mukha Svanasana)
  • Upward Facing Dog (Urdhva Mukha Svanasana)
  • Reverse plank (Purvotthanasna)

Written By: Brenda Hamlet

Brenda Hamlet is a Yoga Alliance registered yoga teacher and journalist. https://www.facebook.com/brendahamletyoga/

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