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Difference between revisions of "Eka Pada Sirsa Bakasana"
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| − | '''Eka Pada Sirsa Bakasana''' | + | '''Eka Pada Sirsa Bakasana''' is an Asana. It is translated as One Leg Behind the Head Crane Pose from Sanskrit. The name of this pose comes from '''eka''' meaning '''one''', '''pada''' meaning '''leg''', '''sirsa''' meaning '''head''', and '''asana''' meaning '''posture''' or '''seat'''. |
| − | The name of this pose comes from | ||
| − | == | + | ==Technique== |
| − | + | # Slowly lower the legs to parallel to the floor | |
| − | # | + | # Gently bend the right knee toward the right arm so the front of the knee meets the back of the supporting arm |
| − | # | + | # Exhale to simultaneously lift the trunk up (it will move back a little, try to keep everything engaged and to minimize the movement back) and raise the head off the floor to gaze softly forward |
| − | # | + | # Keep the body parallel in this variation and be mindful to not rest any of the body on the left arm |
| − | # | + | # Fully extend the spine long, lengthening from top of the head through the extended left toes and hold for 10-20 seconds |
| − | # | + | # Gently return to headstand and repeat on the left side<ref name="Technique"/> |
| − | == | + | ==Technique in pictures/animation== |
| − | |||
| − | == References == | + | ==Effects== |
| + | * Strengthens the core muscles | ||
| + | * Strengthens wrists, arms, back, shoulders | ||
| + | * It is an asymmetrical posture requires a lot of strength, so it improves the coordination of all the muscle.<ref name="Effects"/> | ||
| + | |||
| + | ==Related Asanas== | ||
| + | * [[Adho Mukha Svanasana]] | ||
| + | |||
| + | ==Special requisites== | ||
| + | |||
| + | ==Initial practice notes== | ||
| + | Beginners can use props, although Anantasana is not a tough Asana. Beginners may use a wedge/bolster for maintaining body balance during performing this Asana<ref name="Initial practice notes"/> | ||
| + | |||
| + | ==References== | ||
<references> | <references> | ||
| − | <ref name=" | + | <ref name="Technique">[https://www.doyouyoga.com/how-to-do-lifted-half-crow-pose-50384/ "Methodology"]</ref> |
| + | |||
| + | |||
| + | |||
| + | <ref name="Effects">[http://pranayoga.co.in/asana/ek-pad-bakasana-one-legged-crane-posture/ "Benefits"]</ref> | ||
| + | |||
</references> | </references> | ||
| + | |||
| + | ==External Links== | ||
| + | * [https://ipfs.io/ipfs/QmXoypizjW3WknFiJnKLwHCnL72vedxjQkDDP1mXWo6uco/wiki/Eka_Pada_Sirsa_Bakasana.html Eka Pada Sirsa Bakasana on ipfs.org] | ||
| + | * [https://www.yogajournal.com/practice/eka-pada-sirsasana-foot-behind-the-head-pose Eka Pada Sirsa Bakasana on yogajournal.com/] | ||
| + | * [https://www.yogajournal.com/yoga-101/iyengar-201-eka-pada-bakasana-ii Eka Pada Sirsa Bakasana on yogajournal.com/] | ||
[[Category:Yoga]] | [[Category:Yoga]] | ||
Revision as of 18:01, 20 June 2018
Eka Pada Sirsa Bakasana is an Asana. It is translated as One Leg Behind the Head Crane Pose from Sanskrit. The name of this pose comes from eka meaning one, pada meaning leg, sirsa meaning head, and asana meaning posture or seat.
Contents
Technique
- Slowly lower the legs to parallel to the floor
- Gently bend the right knee toward the right arm so the front of the knee meets the back of the supporting arm
- Exhale to simultaneously lift the trunk up (it will move back a little, try to keep everything engaged and to minimize the movement back) and raise the head off the floor to gaze softly forward
- Keep the body parallel in this variation and be mindful to not rest any of the body on the left arm
- Fully extend the spine long, lengthening from top of the head through the extended left toes and hold for 10-20 seconds
- Gently return to headstand and repeat on the left side[1]
Technique in pictures/animation
Effects
- Strengthens the core muscles
- Strengthens wrists, arms, back, shoulders
- It is an asymmetrical posture requires a lot of strength, so it improves the coordination of all the muscle.[2]
Related Asanas
Special requisites
Initial practice notes
Beginners can use props, although Anantasana is not a tough Asana. Beginners may use a wedge/bolster for maintaining body balance during performing this Asana[3]
References
- ↑ "Methodology"
- ↑ "Benefits"
- ↑ Cite error: Invalid
<ref>tag; no text was provided for refs namedInitial practice notes
