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
Uttana Shishosana: Extended Puppy Pose
ADJUSTMENTSÂ Â | Â Â BENEFITS Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
An intelligent pose to help lengthen the spine and relieve mental stress, uttana shishosana (OO-ta-NAH she-SHO-sahna), is a hybrid pose — a cross between balasana (child’s pose) and adho mukha svanasana (downward facing dog). Uttana shishosana is a great way to energize the physical and subtle bodies for when you’re feeling fatigued, or when you’ve been stuck behind a desk or in a chair all day. Energetically, the posture has the benefits of increasing both self-confidence and self-love.
Philosophy + Origin
Uttana shishosana is a great reminder of why we practice yoga: to feel better and to find tools to help us live our best lives. Named because of the way dogs and puppies stretch, this posture, while far from fancy, is effective in its simplicity. As humans, it’s easy to want to complicate life, always looking to the past or future in order to find meaning.
Dogs, on the other hand, are great at being present. Loyal and playful, our canine companions have a lot to teach us about relaxing and taking care of ourselves and those we love. As you practice extended puppy pose, allow yourself to settle into your senses. Allow yourself to linger (and lengthen) in the feel-good sensations.
