#WellnessWednesday - Yoga for Life: Week 60

One Legged Down Dog / Eka Pada Adho Mukha Svanasana

Benefits:

  • Calms and clears the mind.
  • Helps strengthen arms and shoulders.
  • Helps with balance.
  • Foundation and general alignment:
  • Start in normal Downward Facing Dog, put weight on both hands and one foot, raise other foot up into air and line it up with back and arms.
  • Weight is evenly distributed through hands and foot.
  • Arms are straight but not hyperextended.
  • Ears are between arms, shoulders are back and away from the ears.
  • Back is in a straight line with tailbone tucked under.
  • Lifted leg is in a straight line with foot flexed.
  • Leg that is on ground is also straight with heel on ground.

Common problems:

  • Shoulders are up by ears or concave into back.
  • Lifted leg is either too high or too low.
  • Hyperextending of the arms and base leg.

Modifications:

  • Can be done lying on back, keep back flat on floor and lift just one leg.

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