One Legged Dolphin Pose - Eka Pada Makarasana


One Legged Dolphin Pose or Eka Pada Makarasana is a calming yet energizing asana which stretches a number of parts of the body such as the hamstrings and shoulders. Other physical benefits include strengthening of the arms and legs.
As well its physical benefits, it is believed to improve concentration, stamina and balance. Its name comes from the Sanskrit, eka, which means “one,” pada, which means “foot,” makara, which means “crocodile,” and asana, which means “posture” or “seat.”

Step-by-Step Instructions

Step 1
Start by assuming Dolphin Pose (Makarasana), positioning your hands and feet shoulder-width apart and lifting your hips towards the ceiling. Your body should form an inverted "V" shape.
Step 2
Shift your weight forward onto your right leg while simultaneously lifting your left leg up and extending it towards the ceiling. Ensure that your left leg remains straight and strong.
Step 3
Flex your left foot, pointing your toes towards the back of your mat. This action engages the muscles in your leg and promotes better balance.
Step 4
Maintain level and square hips, making adjustments as necessary. Engage your core muscles to assist with this alignment while also adjusting the positioning of your hands and feet slightly.
Step 5
Hold the pose for a few breaths, focusing on your breath and concentrating on maintaining your balance.
Step 6
To release the pose, lower your left leg back down and return to Dolphin Pose. Take a few moments to rest and breathe before repeating the sequence on the other side.

Benefits and Contraindications


Improved digestion

Strengthening of the arms and legs

Lowereds blood pressure

Stretches the hamstrings and shoulders

Improving balance and concentration



Arm, back or shoulder injury or inflammation

High blood pressure

Modifications, Props and Tips

  • Engage your core muscles to keep your hips level and prevent your body from sagging towards the ground.
  • Keep your gaze towards your toes or towards the ceiling, depending on what feels comfortable for your neck.
  • Use a yoga block or a folded blanket under your forearms if you need more support.
  • Take your time with this pose and work gradually towards greater balance and flexibility.

Frequently Asked Questions

Can beginners practice One Legged Dolphin Pose?

Yes, beginners can practice One Legged Dolphin Pose. However, it’s important to start slowly and work gradually towards the full expression of the pose. Modifications and props, such as a yoga block or a folded blanket, can be used to help support the body.

What should I do if I feel pain or discomfort in One Legged Dolphin Pose?

If you feel pain or discomfort in One Legged Dolphin Pose, release the pose immediately and take a break. Check your alignment and make sure that you’re not putting too much strain on any one part of the body. If the discomfort persists, it’s best to consult with a qualified yoga teacher or healthcare professional.

How can I improve my balance in One Legged Dolphin Pose?

To improve your balance in One Legged Dolphin Pose, try focusing your gaze on a fixed point, engaging your core muscles, and breathing deeply and steadily. You can also practice other balancing poses, such as Tree Pose (Vrksasana) or Warrior III (Virabhadrasana III), to help build stability and control in the body.

Can I practice One Legged Dolphin Pose during pregnancy?

It’s best to consult with your healthcare provider before practicing One Legged Dolphin Pose or any other yoga pose during pregnancy. Modifications may be necessary to accommodate the changes in the body during this time.


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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.