One-Legged Mountain Pose, or Eka Pada Tadasana in Sanskrit, is a balancing yoga posture oftentimes used as a preparatory pose for advanced balances. It requires physical and mental effort to remain steady, with one leg firmly grounded and the other in an upright and elongated position. The hands can be held steady at the heart center in prayer, or raised overhead for a more stimulating, advanced variation.
How do you do one-legged mountain?
Step 1.
Begin standing. Transfer the weight into your right foot as you lift your left foot off the ground.
Step 2.
Use the strength of your glutes to extend your hips and lengthen your tailbone down. Use your core strength to draw your left knee up toward your chest.
Step 3.
Maintain the height of your left leg by engaging the core and hip flexors.
Step 4.
Hands can be on hips, at heart center, or extended overhead to help lengthen the spine and challenge your balance.
Step 5.
Keep your hips square by maintaining a level and neutral pelvis. Ensure your torso remains upright and aligned with your standing leg.
Step 6.
Maintain balance by sending energy in opposition: press down through your supporting leg and reach up through the crown of your head. Keep your gaze steady – either straight ahead over the tip of your nose or slightly lifted.
Benefits of One-legged mountain
Improves balance, coordination, and proprioception
Weight bearing on one leg helps to strengthen the bones, from the feet, ankles, and up the posterior chain
Increases core stability by engaging stabilizing muscles of hips, spine, back, and shoulders
helps to build endurance while also improving the range of motion of the hips and the knees
Variations of one-legged mountain
Can be used as a preparatory exercise for other balancing shapes, i.e. extended hand to foot, tree pose, warrior 3
Extend your lifted leg out straight, point and flex your foot while balancing, draw circles with pointed foot for a bigger challenge
Place hands on the hips, in a prayer position at the heart center, or extend them overhead for added challenge.
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