One Legged Insect
Sanskrit Name: | Eka Hasta Bhujasana |
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Similar Pose Names: | Elephant Trunk, Leg Over Shoulder, Eka Pada Bhujapidasana, Half Insect Posture,One Leg Over Arm |
Category: | Seated & Floor |
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Category: | Yoga Lesson Planner |
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Sub Category: | Seated & Floor |
Types: | Animal, Arm Balance, Balance, Forward Bend, Hip Opener, Inversion, Prone, Seated & Floor, Strengthen |
Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Psoas, Wrists & Arms |
Chakras: | Crown Centre, Heart Centre, Solar Plexus Centre, Throat Centre |
Therapy: | Confidence Building |
Drishti: | Tip Of Nose |
Dosha: | Kapha, Pitta |
Sit cross-legged. Lift your right shin with your hands. Cradle the lower leg in your arms, keeping the shin parallel with the floor. Flex the right foot. Keep your back tall (don't round the spine or lean too far back). Rock the cradled right leg gently back and forth in the hip socket to oil your hip. Return to centre. Release the right arm from the right knee. Thread your right arm under your right knee, placing your right hand on the mat outside the right buttock. Keep the right arm bent at the elbow and the back of your right knee resting on your upper arm. Use your left hand on the right foot to work the right calf as close as possible to your right shoulder. The back of your right thigh will be on the back of your right upper arm. The higher up you can get your calf on your arm, the smoother the easier the rest of the pose is. Straighten and extend your left leg on the mat in front of you (Half Staff Pose). Release the left arm. Place your left hand on the mat outside the left thigh. Press into both palms and lift your buttocks and left leg off the floor. The palms of your hands are the only remaining points of contact with the mat. Hold. Release. Repeat on the other side.
Strengthens arms, shoulders, chest, abs, and upper back. Stretches hips and groin. Improves balance.
A) Elevate both hands on yoga blocks (easier to lift hips). B) Use a chair. C) Prepare for the full pose by only following the first steps.
Folded blanket as a crash mat.
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One-Legged Insect (Eka Hasta Bhujasana) FAQs
What Else Is The One-Legged Insect Pose Known As?
The One-Legged Insect pose has many names. It’s also known as Elephant Trunk Pose, Leg Over Shoulder Pose, Eka Pada Bhujapidasana, Half Insect Posture, One Leg Over Arm, and Eka Hasta Bhujasana.
What Are The Modifications For One-Legged Insect Pose?
Modification I: Blocks
Elevate both hands on yoga blocks (easier to lift hips).
Modification II: Chair
Use a chair.
Modification III: Baby One-Legged Insect Pose
Prepare for the full pose by only following the first steps.
Should I Teach This Pose In A Normal Yoga Class?
No. I don’t think so. This is an advanced pose that should be saved for advanced yoga classes.
What Are The Top 5 Benefits Of Balance Poses?
Balance is the ability to control your body’s position, whether stationary (i.e. a complex yoga pose) or while moving (e.g. playing golf). Balance is a key component of Yoga, along with strength and flexibility poses.
The top 5 benefits of balance poses are:Â
1) Body Awareness – Body awareness is the sense of how your limbs are oriented in space, also known as proprioception. Balance training improves body awareness, which decreases the likelihood of injury.
2) Coordination – Balance poses require your entire body to work in harmony, otherwise, you will fall or stumble. Improved coordination during balance poses will be transferred into coordination in everyday life.
3) Joint Stability – Balance poses to promote stable knees, ankles, hips, and shoulders. This can prevent a multitude of injuries including sprained ankles and knee problems.
4) Reaction Time – Balance poses can improve your reaction time. If you happen to slip or stumble when performing balance poses, your body needs to re-balance immediately or you will fall. This in turn will improve your reaction time in everyday life.
5) Long-Term Health – Adding balance poses into your Yoga session helps to maintain or improve your balance, which is needed to prevent falls and fractures. As we age, our balance can deteriorate. Yoga balances will help delay that deterioration.