YanvaYoga > Yoga Poses > Leg-Over-Shoulder Pose

Leg-Over-Shoulder Pose - Eka Hasta Bhujasana

Leg-Over-Shoulder Pose - YanvaYoga

Contents

Leg-Over-Shoulder Pose or Eka Hasta Bhujasana in Sanskrit (eka means “one,” hasta means “hand,” bhuja means “arm” and asana means “pose.”) is an advanced yoga pose, and an arm balance yoga pose done from the seated pose Dandasana (Staff Pose). Categorized as an asymmetrical pose, it impacts both sides of the body (in this case the hips and the legs) differently. The nature of this pose is a close resemblance to an elephant’s trunk, and hence also called Elephant’s Trunk Pose.

Pose Detail

Step-by-Step Instructions

Step 1
Begin by assuming the Dandasana, also known as the Staff Pose. From this yoga position, raise your right knee towards your chest while keeping the rest of your foot on the floor.
Step 2
Next, slide your right arm under the right knee and place your hand on the floor, ensuring that your fingers are pointing forward.
Step 3
Then, position your left hand on the ground slightly outside of your left hip.
Step 4
Lift your right leg onto your right arm until your right knee reaches the triceps of your right hand.
Step 5
While doing this, remember to bend your right knee.
Step 6
Now, gently press your hands against the floor and attempt to lift your body off the ground.
Step 7
Maintain this posture for a duration of 30 to 60 seconds, or for as long as you are able to hold it.
Step 8
Release the pose, return to the initial position, and rest for a while. Then, repeat the same sequence with your other leg.

Benefits and Contraindications

Benefits

Strengthening the arms and wrists

Promoting core strength

Stretching the hips

Improving balance

Energizing the body and mind

Boosting inner strength.

Contraindications

Wrist, arm, shoulder or hip injury should

Chronic back conditions

Photo poses in different angles

Modifications and Props for Begginers

Leg-Over-Shoulder Pose is an intermediate to advanced yoga pose and it requires a lot of strength in arms, legs, and core muscles. Nevertheless, the beginning practitioners can also practice the pose using the props for more confidence and support.  Here are some examples of how yoga props can help the beginning practitioner to master the Leg-Over-Shoulder Pose.

  • With the support of blocks. Place the blocks by the sides of the hips.
  • Sit on a cushion that is level with the blocks.
  • Place the palms firmly on the blocks then lift the hips and the extended leg off the floor.

Useful Tips

  • One of the toughest things about this pose is keeping your extended leg lifted off the ground. It helps to think about pulling your leg in towards your body, as if you wanted to pop it into your hip socket.
  • If the weight of your extended leg is a bit too much to handle, don’t be shy to tuck it in instead. This will shift the weight of your leg towards your center and make it less challenging to lift.

Frequently Asked Questions

Variations

Top Preparatory Pose

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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.