hah-stah: Hand
Tri: Three
Pah-duh: Foot
ah-doh: downward
moo-kha: Face
svah-nah: Dog
Sah-nah: Pose
Eka Hasta Tri Pada Adho Mukha Svanasana at a Glance
Eka Hasta Tri Pada Adho Mukha Svanasana or the one-handed three-legged downward-facing dog pose is the advanced variation of Eka pada Adho Mukha Svanasana. This can be included in your yoga sequences.
Benefits:
- It helps to strengthen the arms, shoulders, and wrists.
- This helps to improve your balance and coordination.
- It helps stretch your spine, hamstrings, and hips to enhance its flexibility.
- It helps to improve your mindfulness, self-awareness, and confidence level.
Who can do it?
Individuals already practicing yoga for a long time and have a good hold over the downward dog pose can do this asana. People with good balance and coordination can do this pose. Dancers can do this pose. People with good flexibility levels and strong arms, wrists, and core can attempt this pose.
Who should not do it?
People with weak arms, wrists, and legs should avoid doing this pose. Pregnant women should avoid doing this pose. Individuals with any injury to their neck, shoulder, back wrists, or legs should avoid it. Any recent surgeries should be avoided.
How to Do Eka Hasta Tri Pada Adho Mukha Svanasana?
Follow the Step-by-Step Procedure
- This is an advanced and that challenges your balance strength and coordination and while you get through the final version this helps with the overall flexibility of your entire body.
- Start with the base pose, which is the downward-facing dog pose. See that your feet are in line with the hips and your arms should be shoulder-width apart. Keep your spine elongated.
- Inhale and lift your left leg from the floor, by bending the left knee and see that the left leg should be parallel to the floor.
- Your left leg toes should be pointing to the floor and raise your heel.
- Now inhale and lift your right hand from the floor slowly keep it on the right hip and balance the weight on your left hand and keep it firm and grounded.
- Keep breathing and hold the pose for about 4 to 5 breaths and if needed you can bend the lifted knee for stability.
- To release, bring your arm and leg down and repeat on the other side, with your right leg lifted and left hand on the hip.
What are the Benefits of Eka Hasta Tri Pada Adho Mukha Svanasana?
- It helps to stretch your spine, ankles, calves, hamstrings, hip flexors, gluteus, knees, and abdominal muscles.
- Improves your hip flexibility and improves your balance.
- It helps to reduce your headaches and migraines.
- It helps to increase the blood flow.
- It helps to improve your focus and concentration.
- It can reduce stress and calm your mind.
Health Conditions that Might Benefit from Eka Hasta Tri Pada Adho Mukha Svanasana
- People with mild headaches can do this pose.
- Individuals can practice this pose to reduce their stress and anxiety.
- This improves your abdominal and reproductive health.
- People with mild tension in their body parts can do this pose to relieve the stress and tension.
Safety and Precautions
- People with wrist, shoulder, and neck injuries should avoid doing this pose.
- People with carpel tunnel syndrome should modify or skip this pose.
- High BP individuals should avoid it.
- Eye or ear infections should be avoided.
Common Mistakes
- Avoid collapsing your lower back.
- Avoid hunching your shoulders.
- Avoiding to concentrate on breathing.
- Avoiding your body signals and pain.
- Avoid doing it after the meal.
Tips for Eka Hasta Tri Pada Adho Mukha Svanasana
- Doing warm-ups and preparatory poses are very important.
- Start with the easier variation and then progress to this advanced pose.
- Bend your knees if you feel uncomfortable.
- Both your hips should be on one level.
- Respect your body and act accordingly.
Physical Alignment Principles for Eka Hasta Tri Pada Adho Mukha Svanasana
- Spine straight and elongated
- Gaze to your toes and navel tucked to your spine.
- Keep your core engaged.
- The hand on the ground should be in line with the hip.
- Engage both legs, finding an internal rotation.
- You can bend the standing knee, and heel pressed on the ground.
- Lifted leg, Thigh, and calf engaged.
- Toes of raised foot flexed.
- Shoulders back and away from ears.
- Balance your weight with the hand on the ground, lifted leg, and standing leg.
Eka Hasta Tri Pada Adho Mukha Svanasana and Breath
Breath is the important part and can help to enhance your balance. Focus and concentration. Be mindful of your breath and keep a check on the alignment with your breath. Inhale and lift your leg and hand. Keep breathing while you hold the pose and feel the calmness. Exhale and let go of all the stress and tension and lower your leg and hand to come back and relax your mind and body.
Eka Hasta Tri Pada Adho Mukha Svanasana and Variations
- Modify by bending your lifted leg.
- Use the wall for the support.
- You can bend the knee for the raised leg.
- You can use a block for a raised hand.
- Tri Pada Adho Mukha Svanasana is a variation.
- Downward facing dog pose.
The Bottom Line
Unlock the full benefits of Eka Hasta Tri Pada Adho Mukha Svanasana with proper alignment, mindful breathing, and focus. This advanced pose not only strengthens your balance and flexibility but also promotes relaxation and mental clarity. Always listen to your body, modify when needed, and incorporate this powerful asana into your practice for improved physical and mental well-being.
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