Eka means one. Pada is the leg. This variation of Sirsasana is done by lowering one leg to the floor in front of the head, holding the other leg up vertically. Eka Pada Sirsasana details provided to you by YogaIQ.
1. After staying according to your capacity in Salamba Sirsasana 1, exhale, and move the right leg down to the floor in front of the head. (Side view : Step 1)
2. While the right leg is being lowered and is resting on the floor, the left leg should be held up vertically as in Sirsasana.
3. In the beginning, the neck feels tremendous strain. The left leg is also dragged down forwards. To overcome this, keep the legs rigid at the knees and stretch the muscles at the back of the thighs of both the legs. Also tighten the muscles of the lower median portion of the abdomen.
4. The knees and toes of both legs should be in a line and should not tilt sideways.
5. hold this posture from 10 to 20 seconds with deep breathing. breath out, and hold up the right foot to Sirsasana.
6. After staying in Sirsasana for some time, lower the left leg to the floor (Front view : Step 2) and after keeping it on the floor for the same length of time, exhale and go back to Sirsasana.
7. during moving down and moving up the feet, hold them straight and firm and do not bend at the knee joints. If the knee joints are curved one loses the head stability.
Eka Pada Sirsasana is a difficult pose, so it may not be possible to touch the floor in the beginning. eventually as the feet become more flexible and the back gets stronger, the feet will touch and then rest on the floor without loss of the head stability. Eka Pada Sirsasana strengthens the neck and also the abdominal walls. The abdominal organs are contracted and made to function well. Eka Pada Sirsasana is Yoga For Abdominal Walls.