Elephant’s Trunk Pose Yoga: Eka Hasta Bhujasana

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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.

 

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Agnistambhasana: Firelog Pose

ADJUSTMENTS    |     BENEFITS   |     SEQUENCING    |     SANSKRIT    |     STEPS

Agnistambhasana (AG-nee-stahm-BAHS-ah-nah) is sometimes referred to as double pigeon pose because the legs take a similar shape as they do in pigeon pose. Firelog pose creates a deep stretch in the outer hips and space in the low back.

Philosophy + Origin

Fire (agni) is a transformative element. Agnistambhasana can be very uncomfortable as many people carry deep tension in their hips. See if you can feel the fire building in your hips and with your breath as you hold this pose.

ADJUSTMENTS/MODIFICATIONS:

  • Sit on a folded blanket or block to create more space for your hips.
  • Place your top leg in front of your bottom leg (rather than on top of it) to ease pressure on the knees.
  • Use a block under your top ankle to release pressure on your bottom leg.
  • Use a block under your top knee to help the hip relax and to relieve discomfort in the knee.
Read Article

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