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Restorative yoga poses and hatha yoga stretches

English name: One-legged Prayer Pose
Sanskrit name: Eka Pada Pranamasana

Difficulty level: Basic

Technique

1. Stand in Tadasana, feet together, arms by your sides, back extended. Tuck your tailbone and stomach in.
2. Shift your weight into your left foot and raise your right foot to place the sole of the foot on the inside of your left thigh with your heal as close to your pelvis as possible. You can use you hand to assist you.
3. Place your palms together over your chest. Focus on one spot to help you maintain your balance.
4. Breathe normally as you hold the pose for 30 seconds.

Breathing

• Breathe normally in the pose.

Benefits

• Anatomical - Strengthen the ankle knee and hip joints, strengthens the thigh and back muscles.
• Mental - Improves concentration, relaxes and clams the mind while you focus on your body alignment and balance.

Notes

• Focus on one spot to help with balance.
• To increase the effectiveness, raise your hands together above your head and engage all muscles to extend the whole body and arms agressively upwards. Continue looking forwards, or if possible slowly look up.