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Eka Pada Adho Mukha Svanasana: Complete Guide

Ek Pada Adho Mukha Svanasana Yoga Pose

Are you suffering from annoying lower back pain? You are definitely not the only one. Given the time we spend sitting down these days, back pain is common. But Yogaasan has found a yoga pose that might just be what you need Eka Pada Adho Mukha Svanasana. This asana is an American invention that is an extension of Downward Dog. This is not a random stretch but a yoga asana that will make your back pain better, help keep your back straight and make your whole body tougher and stronger. So, if your back is giving you problems, or if you simply want to feel stronger, you can give this yoga pose a try. Let’s now discuss what One Legged Downward Dog is, what its benefits are, and how to perform this asana. We will also learn some modifications to the pose and their contraindications. Let’s get started.

About Eka Pada Adho Mukha Svanasana

Eka Pada Adho Mukha Svansana is a Sanskrit word that comes from Sanskrit, where Eka means One, Pada means Foot, Adho means Downward, Mukha means Face, and Svana means Dog. This yogaasan is an American innovation and is a variation of Adho Mukha Svanasana. This inversion asana helps strengthen your shoulders, hamstrings, calves, and hands. It is one of the most beneficial poses for enhancing body flexibility and strength.

Eka Pada Adho Mukha Svanasana Benefits

Here are some of the benefits of the One-Legged Down Dog pose:

  • This yoga asana helps calm your mind and thoughts
  • It makes your arms stronger
  • This pose stretches your legs and hip muscles
  • This yoga also enables you to focus and keep your balance

Steps to Perform One Legged Downward Dog

Here’s how you can perform the asana:

  • Bring the hands down to the top of the mat and come into the downward-facing dog position.
  • Make sure to have your feet hip-width apart and your hands shoulder-width apart. 
  • Now, stretch your arms, inhale, lift your right leg, and point towards the sky.
  • To maintain the pose, keep your arms straight, extend your lifted leg as much as you can, and keep your hips square. 
  • Hold the pose for a few breaths and try to maintain the balance.
  • Now, exhale and lower your right leg back to the adho mukha svanasana position.
  • Follow the same steps with the other leg as well. 
  • Once you are done with the asana, you can drop your knees to the floor and rest in Balas, or you can move to the Tadasana pose.  

One Legged Down Dog Modifications

If you are into this asana and want to deepen the pose, here are some of the variations you can try:

Hip-Opening Variation 

If you want to strengthen your side body, this asana can be beneficial. To do it, maintain the original position and then bend the knee of the right leg (extended leg) and try to touch your hips.

Revolved Downward-Facing Dog Pose

This variation is quite complex, so you need to keep both your heels on the ground and place some extra weight on your left side. Then, stretch your right arm to the left thigh (outer side) and try to reach the calf of the ankle. Simultaneously, spin your body towards the left side in such a way that your face is towards your left. 


Some of the contraindications of Eka Pada Adho Mukha Svanasana are:

  • If you are suffering from Carpal tunnel syndrome, you should not perform this asana.
  • People with Blood hypertension and headaches should avoid this asana.
  • Women suffering from Late-Term pregnancy are suggested not to do this yoga pose.
  • Individuals suffering from gastrointestinal problems should also refrain from doing the asana.

Key Takeaways

Let’s now conclude what we have described about Eka Pada Adho Mukha Svanasana. This yoga asana is a blessing for anyone suffering from lower back pain. It is an American innovation, a simple but powerful way to make you feel better and your body stronger. No matter if you are new to the world of yoga or have been doing it for ages, this yogaasan has something for everyone. You need to ensure your safety, especially if you have some health issues. If you add this pose to your yoga practice, it will definitely help you feel stronger and relaxed. So, why not give One-Legged Down Dog a try and see how it can help you?