Leg-Over-Shoulder Pose - Eka Hasta Bhujasana

Leg-Over-Shoulder Pose - YanvaYoga


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.

Step-by-Step Instructions

Step 1
First, come into the Dandasana (Staff Pose). From this Yoga pose lift up your right knee to your (towards your) chest (In this, you have to only lift up your knee but rest of your foot ought to be on the floor).
Step 2
Now, keep your right arm under the right knee and put your hand on the floor. At that time your fingers are pointing in forwarding direction.
Step 3
After that, keep your left hand on the ground, little outside from your left hip.
Step 4
Raise your right leg up on your right arm (until your right knee comes to the right-hand triceps).
Step 5
During this bend your right knee.
Step 6
Now, gently press your hands and try to raise your body from the ground.
Step 7
Remain in this position for 30 to 60 seconds or as much as you can hold.
Step 8
Discharge your pose, and comes to initial position rest for some time and repeat the same process with your other leg.

Benefits and Contraindications


Strengthening the arms and wrists

Promoting core strength

Stretching the hips

Improving balance

Energizing the body and mind

Boosting inner strength.


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

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.