Elephant's Trunk Pose

Eka Hasta Bhujāsana

Read what the gnome says

Elephant's Trunk Pose! From a seat, place one leg over the shoulder, hands down, and lift the body on the arms, the other leg extended. Core strong, shoulders firm. Warm up the hips and hamstrings first. Breathe, mighty gnome with a trunk.

Works on Triceps · Abdominals · Deltoids

How to do it

1. Sit with one leg hooked over the shoulder and the other extended.
2. Press the hands down and lift the hips, shifting the weight forward.
3. Straighten the free leg out to the side and hold; switch sides.

Common mistakes

• Don’t force the leg over the shoulder.
• Don’t let the standing elbow flare.
• Don’t hold the breath.

Benefits

• Builds strength in the arms, shoulders and core.
• Trains focus and balance.
• Playful: a great reward for steady practice.

Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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