Ek Pada Pranamasana

One-Legged Prayer Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Builds single-leg balance and stability

Sharpens focus and concentration

Strengthens legs and hip stabilizers

About This Pose

Ek Pada Pranamasana is a foundational balancing pose that develops concentration and proprioception. Standing on one leg with palms joined in prayer position, this pose challenges your vestibular system and builds the ankle and hip stability needed for advanced balancing poses. It is also a powerful mindfulness exercise as maintaining balance requires full present-moment awareness.

Step-by-Step Guide

Follow these steps to practice Ek Pada Pranamasana safely

1
Stand in Tadasana with feet together
2
Fix your gaze on a point at eye level (drishti)
3
Shift weight onto the left foot
4
Lift right foot and place sole against left inner calf or thigh (never on the knee)
5
Join palms at heart center in Namaskar mudra
6
Hold for 30-60 seconds, breathing steadily
7
Repeat on the other side