Forward Bends & Twists Paschimottana family
Eka Padottanasana
One-leg raised stretch
A seated stretch in which one leg is raised and drawn towards the face.
FamilyForward Bends & Twists
LevelIntermediate (YCB Level 2)
AwarenessManipura chakra
Technique
- Sit in Dandasana.
- Bend the right knee and place the foot flat in front of the right buttock.
- Fold the left leg, knee on the ground, and place the heel under the perineum.
- Interlock the fingers under the sole of the right foot. This is the starting position.
- Inhale, raise the right foot and straighten the knee, keeping the spine straight.
- Bring the knee towards the nose and hold as long as comfortable.
- Bend the knee and lower the foot. Repeat on the other side.
Awareness
Physically on relaxing the hamstrings of the straight leg; gradually on Manipura chakra.
What it gives
- Makes the hamstrings and hip joints flexible.
Precautions
- Avoid with back problems or a coccyx (tailbone) injury.
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.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.