One Legged Mountain Pose

One Legged Mountain Pose (front) - Iana Varshavska


Eka Pada Tadasana (One Legged Mountain Pose), is a standing balancing yoga pose on one leg, and a variation of the simple Tadasana (Mountain Pose). A beginners level of practice, this variation is generally part of the yoga sequence where the focus is to improve balance with simple standing yoga poses. The likes of Eka Pada Tadasana (One Legged Mountain Pose) are – Eka Pada Utkata Konasana (One Legged Goddess Pose), Flamingo Pose, Rooster Pose, Vrksasana (Tree Pose), etc.

Eka Pada Tadasana (One Legged Mountain Pose) is considered a simple hip abduction. Strengthening the hips with the movements like flexion, extension, abduction, adduction, and external or internal rotation creates good support for the upper and lower body. Yoga teachers should introduce at least one of these simple balancing yoga poses in the yoga sequence for improving balance and focus irrespective of the main theme or idea behind the yoga sequence.

Eka Pada Tadasana is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.

Step-by-Step Instructions

Step 1
From Standing Hip Rotation Flow, come to stand in front of the wall in Mountain Pose and take few rounds of breathing to relax and connect.
Step 2
From there: Inhale - raise the PROSTHESIS LEG and bring it in an external rotation Exhale - and push it outwards as you take the thigh and leg out Inhale/Exhale - to hold this for about 4 breaths. You could hold the thigh with your hand to give support Inhale/Exhale - release and relax Inhale - raise the NATURAL LEG and bring it outwards Exhale - push the thighs out stretching it in an outwards rotation as you hold the wall for support Inhale/Exhale - to stay for about 4 breaths Inhale/Exhale - release and relax.
Step 3
One Legged Mountain Pose helps to build endurance while also improving the range of motion of the hips and the knees. More the active use of the muscles of the lower body, more the support of the spine as well as the back.
Step 4
When with a prosthesis leg the entire body feels heavy and tired, adding to an overall emotionally draining feeling. Hence working with the hips (which is believed to carry all the tensions and stress) will help to bring back the lost energy into the rest of the body as the channel gets cleared.

Benefits and Contraindications


Improves posture and balance.

Increases flexibility in hip joints, knees, and ankles.

Strengthens the abdominal muscles.


Injury at the hips, the knees, or the ankles.


Photo poses in different angles

Modifications & Variations
  • King Dancer Pose B Prep Thighs Hands Aerial
  • Dancer Pose With Chair
  • King Dancer Pose B Foot Aerial
  • Standing Twist Opposite Hand to Knee Pose
  • Dancer Pose Hand Wheel
  • King Dancer Pose B
  • Dancer Pose
  • One Legged Revolved Mountain Pose
  • Manta Ray Pose Aerial
  • Dancer Pose II
  • Standing Bow Pose
Top Preparatory Poses
  • One Legged Revolved Mountain Pose
  • Standing Twist Opposite Hand to Knee Pose
  • Mountain Pose
Top Follow-Up Poses
  • Tree Pose
  • One Legged Revolved Mountain Pose
  • Mountain Pose

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.