One-Legged Standing Crescent Pose (Eka Pada Indudalasana)

🧘‍♀️ One-Legged Standing Crescent Pose

Sanskrit Name: Eka Pada Indudalasana
Pronunciation: EY-kuh PUH-duh in-doo-LAHS-uh-nuh
Also Known As: One-Legged Side Crescent
Pose Type: Standing, One-Legged Balance, Side Bend
Drishti (Gaze Point): Urdhva (upward) or Antara Drishti (inner gaze)

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🌟 What Is Eka Pada Indudalasana?

Eka Pada Indudalasana, or One-Legged Standing Crescent Pose, is a challenging variation of the traditional side-bending pose that incorporates balance, strength, and flexibility. It activates deep core engagement while lengthening the side body and testing your focus.

This graceful pose is ideal for intermediate to advanced practitioners looking to improve single-leg stability and open the hip flexors, obliques, and intercostals.

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🔄 Step-by-Step Instructions

1. Begin in Tadasana (Mountain Pose)
   • Stand tall with feet together
   • Root down through all four corners of your feet
2. Shift Weight onto One Foot
   • Inhale and slowly lift the opposite leg straight back
   • Keep the lifted foot hovering or lightly touching the ground
3. Raise Arms Overhead
   • Extend both arms up with palms together or clasp opposite wrist
   • Lengthen through the side ribs and spine
4. Exhale – Bend to the Opposite Side of the Standing Leg
   • For example, if standing on the right leg, bend toward the left
   • Engage the standing leg and core to maintain balance
   • Gaze upward toward the ceiling or sky
5. Breathe and Hold
   • Hold for 3–5 breaths
   • Slowly return to center and switch sides

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✅ Benefits

💪 Physical

• Improves balance, core stability, and posture
• Stretches side body, hip flexors, and obliques
• Strengthens ankles, legs, and glutes
• Enhances proprioception (body awareness)

🧠 Mental & Energetic

• Enhances focus, inner calm, and concentration
• Stimulates Muladhara (Root) and Manipura (Solar Plexus) chakras
• Builds resilience and confidence

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🛠️ Modifications & Props

• Beginner: Practice next to a wall or with toes of the lifted foot touching the floor
• Shoulder Tension: Keep arms shoulder-width apart
• Balance Challenge: Keep the lifted leg in Tree Pose variation or just lift heel slightly

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⚠️ Precautions

• Avoid if you have balance disorders, hip injuries, or ankle instability
• Keep micro-bend in standing knee to prevent hyperextension
• Move slowly into and out of the pose to avoid falls

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👁️ Drishti (Gaze)

• Look upward toward the ceiling (Urdhva Drishti)
• Or maintain Antara Drishti (inner focus) for deeper mental steadiness

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🔗 Related Poses

• Indudalasana – Standing Crescent Pose
• Tadasana – Mountain Pose
• Vrikshasana – Tree Pose
• Parshva Tadasana – Side Bending Mountain Pose