Lifted leg longHands on backLowered legGaze at the chestOne-Legged Shoulderstand
Eka Pāda Sarvāṅgāsana
Read what the gnome says
One-Legged Shoulderstand! From shoulderstand, lower one leg overhead toward the floor, the other stays vertical. Keep the neck long, hands supporting the back, weight on the shoulders. Never turn the head. Breathe, then switch. Upside-down gnome.
Works on Abdominals · Glutes · Trapezius
How to do it
- Come into a supported shoulderstand with the hands holding the back.
- Lower one leg toward the floor over the head, keeping the hips lifted.
- Keep the lifted leg long, press the arms down and hold; return and switch sides.
Common mistakes
- Don’t turn the head side to side.
- Don’t let the hips sag.
- Don’t force the lowered foot to the floor.
Benefits
- Changes your view and wakes up the shoulders and core.
- Builds strength and body awareness.
- Calms the mind once it feels steady.
Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.
Not medical advice. Ease off if anything feels sharp or wrong.
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