Eka Hasta Bhujasana: Elephant’s Trunk Pose
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:
- Bridge pose | Setu bhandasana
- Supine hero’s pose | Supta virasana
- Bound angle pose | Baddha konasana
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:
- 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.
- 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.
- 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.
- Press into your hands to lift your hips and left leg off the ground. Point both feet.
- Hold for 3-5 breaths, then gently release. Repeat on the other side.
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About the Author
Jathara Parivartanasana: Two Knee Spinal Twist Pose
Jathara parivartanasana (ja-THAR-ah pari-var-tan-AHS-anna), also known as the two knee spinal twist pose, is restorative posture that encourages mobility and movement throughout the spine and entire back while improving digestion and stimulating self-esteem and confidence.
Physical Benefits:
- Encourages movement in the spine.
- Stretches the chest and shoulders.
- Thought to improve digestion.
Preparatory Poses:
- Bridge pose | Setu bandhasana
- Wind releasing pose | Pavana muktasana
Sequential Poses:
- Reclining bound angle pose | Supta baddha konasana
- Shoulderstand | Sarvangasana
Counter Poses:
- Savasana
Adjustments/Modifications:
- If your knees do not rest easily on the ground, place your knees and feet on a large pillow.
- If the twist feels too strong in your lower back, first try placing a pillow between your knees or move your knees further away from your head.
- To deepen your twist, place your right hand on your left knee (closest hand) and gently encourage your knees down.
Step-By-Step:
- Begin by lying on your back, feet on the ground.
- Lift your feet off the floor, knees together and feet together and open your arms out to the sides.
- Exhale to slowly lower both legs to the left. Keep your knees at about hip level and at a 90-degree angle.
- Open your arms out to the sides and encourage your right shoulder to soften toward the ground.
- Hold for at least three rounds of breath.
- To exit, press both hands into the floor at shoulder level and contract your abdominal muscles. As you inhale lift your knees and feet up over your chest. Hold onto your knees with both hands.
- As you exhale, draw your thighs down into your chest as you lift your head and chest into the thighs and knees. Avoid lifting your shoulders as the head rises to the knees.
- Lower your head and shoulders to the floor and 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.
