Eka Hasta Bhujasana

Technique

1. Sit with both legs outstretched.
2. Bend the right knee and place the inner knee as high as possible on the outside of the right upper arm; squeeze to create a grip that can carry weight.
3. Place both palms flat, the left palm outside the left leg. Fix the gaze.
4. Inhale and raise the whole body, the left leg straight and parallel to the floor between the arms.
5. Hold for a comfortable time, come down and relax seated.
6. Repeat with the other leg.

Awareness

Physically on transferring the weight carefully so as not to overbalance, and on the strength of the arms and shoulders; gradually on Swadhisthana chakra.

What it gives

• Strengthens the arms, wrists, shoulders and core.
• Opens the hips and stabilises the pelvis.
• Improves coordination, balance, endurance and focus.

Precautions

• Avoid with sciatica, slipped disc, a weak back, hernia, heart problems or high blood pressure.

Learn it with Acharya Lokesh

Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.