Elephant’s Trunk Pose Yoga: Eka Hasta Bhujasana

article-migration-image-1920x1080_elephants_trunk_pose_eka_hasta_bhujasana.jpg

Eka hasta bhujasana (Eh-kah Ha-stah Boo-JAS-ah-nah) is a unique arm balance that stabilizes the pelvic girdle while opening your hips, improving balance and coordination.

SANSKRIT:

  • Eka: one
  • Hasta: hand
  • Bhjua: shoulder
  • Asana: pose

PHILOSOPHY AND ORIGIN:

In general, yoga asanas help us bring together distracted or wayward energies, forging them together into an integrated, coherent state. Arm balance poses like elephant’s trunk pose help to connect our lower and upper extremities, awakening a direct and naturally centered energy in the pelvis and navel area. This energy can then be drawn into the higher centers of our bodies, such as the heart, throat, and mind.

PHYSICAL BENEFITS:

  • Strengthens your arms and shoulders
  • Opens your hips
  • Stabilizes your pelvic girdle

PREPARATORY POSES:

  • Staff pose | Dandasana
  • High to mid plank | Chaturanga dandasana
  • Boat pose | Navasana

SEQUENTIAL POSES:

  • Eight angle pose | Astavakrasana
  • Compass pose | Parivrtta surya yantrasana
  • Heron pose | Krounchasana

COUNTER POSES:

ADJUSTMENTS/MODIFICATIONS:

  • Try lifting up with the lower leg tucked in rather than extended out in front.
  • Place a block under your extended heel to help lift the leg.

STEP-BY-STEP:

  1. Begin seated with your legs out in front of you (dandasana). Bend your right knee toward your chest and place your foot on the ground.
  2. Tiptoe your right foot out to your right. Thread your right arm underneath your right knee and place your hand on the ground with the fingers pointing forward. Place your left hand on the ground outside your left hip on an equal plane with your right.
  3. Walk your right leg up your right arm until the crease of your knee comes to rest on your right triceps. Hug your leg into your arm and your arm into your leg. Keep the right knee bent and the right foot pointed.
  4. Press into your hands to lift your hips and left leg off the ground. Point both feet.
  5. Hold for 3-5 breaths, then gently release. Repeat on the other side.

 

###Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.



Next Article

Vasisthasana: Side Plank Pose

ADJUSTMENTS    |     BENEFITS   |     SEQUENCING    |     SANSKRIT    |     STEPS

Vasisthasana (vah-sish-TAHS-anna) comes in many variations. At its core, side plank is a challenging arm balance that requires core and shoulder strength.

Philosophy + Origin

The word “vasistha” appears in the yogic tradition as the name of several sages. This pose honors all the vasistha sages, including an array of rishis and prajapatis (lords of creation). In one story of Vasistha, he was the proud owner of a famous wish-granting cow named Nandini that helped Vashistha acquire vast wealth. While the Sanskrit translation of this pose is “Sage Vasistha’s pose,” the common translation is “side plank.”

Read Article

Related Articles

More In Focus

Our unique blend of yoga, meditation, personal transformation, and alternative healing content is designed for those seeking to not just enhance their physical, spiritual, and intellectual capabilities, but to fuse them in the knowledge that the whole is always greater than the sum of its parts.


Desktop, laptop, tablet, phone devices with Gaia content on screens

Discover what Gaia has to offer.

Get instant access to free videos, helpful articles, and exclusive offers.