One Legged Down Dog / Eka Pada Adho Mukha Svanasana
- 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.
- 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.
- Can be done lying on back, keep back flat on floor and lift just one leg.
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