Eka pada sarvangasana(one-legged shoulderstand)

1. Method of eka pada sarvangasana practice

Eka pada sarvangasana, also known as the one-legged shoulderstand, is a challenging yoga posture that requires strength, balance, and flexibility. Here are the steps to practice eka pada sarvangasana:

1. Begin by lying down on your back with your arms by your sides and your legs extended. Take a few deep breaths to center yourself.

• Bend your knees and bring your feet close to your hips, keeping them hip-distance apart.

• Place your hands on your lower back, palms down, and gently lift your hips off the ground, coming into a supported shoulderstand.

• Slowly extend your left leg towards the ceiling, keeping it straight. You can support the leg with your hands if needed.

• Hold the posture for a few breaths, keeping your gaze at the ceiling and your neck relaxed.

• To come out of the pose, slowly lower your left leg to the ground and release your hips back down to the mat.

• Repeat the same steps with your right leg.

Note: Eka pada sarvangasana is an advanced posture and should only be practiced under the guidance of a qualified yoga teacher. If you have any neck or shoulder injuries, or if you are menstruating, it is best to avoid this pose.

• How to teach eka pada sarvangasana

   Teaching eka pada sarvangasana (one-legged shoulderstand) can be challenging because it requires students to have a strong foundation in basic yoga postures like shoulderstand and plow pose. Here are some steps you can follow to safely and effectively teach eka pada sarvangasana to your students:

1. Warm-up: Begin with a gentle warm-up sequence to prepare the body for the pose. Focus on opening the shoulders, hips, and hamstrings, and include some preparatory poses like bridge pose and plow pose.

• Shoulderstand: Before attempting eka pada sarvangasana, make sure your students have a strong foundation in shoulderstand. Teach them how to come into the pose safely and provide variations for those who are not comfortable with the full posture.

• One-legged shoulderstand: Once your students are comfortable in shoulderstand, you can introduce eka pada sarvangasana. Demonstrate the posture step by step, and encourage your students to move slowly and mindfully.

• Support: Provide support for your students as they come into the posture. Use props like blankets, blocks, and straps to help them maintain proper alignment and balance.

• Modifications: Offer modifications for students who are not ready for the full posture. For example, they can keep both legs bent or practice the posture with one foot on the wall for support.

• Safety: Emphasize the importance of safety and caution your students to avoid any discomfort or strain in the neck, shoulders, or back. Encourage them to listen to their bodies and take breaks as needed.

• Cool-down: After practicing eka pada sarvangasana, bring your students back to a gentle cool-down sequence to release any tension in the body and calm the mind.

Remember, eka pada sarvangasana is an advanced posture and should only be taught to students who have a strong foundation in basic yoga postures and are ready for the challenge. Always prioritize safety and encourage your students to approach the pose with mindfulness and awareness.

• Benefits of eka pada sarvangasana

    Eka pada sarvangasana (one-legged shoulderstand) is an advanced yoga posture that offers a wide range of physical, mental, and emotional benefits. Here are some of the key benefits of practicing eka pada sarvangasana:

1. Strengthens the upper body: Eka pada sarvangasana strengthens the arms, shoulders, and upper back, which can improve posture and alleviate pain and tension in the neck and shoulders.

• Stimulates the thyroid gland: The thyroid gland, which regulates metabolism and energy levels, is stimulated in shoulderstand and eka pada sarvangasana.

• Boosts circulation: Inversions like eka pada sarvangasana help to increase blood flow to the brain, heart, and other vital organs, which can improve overall circulation and cardiovascular health.

• Calms the mind: Eka pada sarvangasana can help to calm the mind and reduce stress and anxiety, as the posture encourages deep breathing and relaxation.

• Improves digestion: Inversions stimulate the digestive system, promoting healthy digestion and elimination of toxins from the body.

• Develops balance and coordination: Eka pada sarvangasana requires balance, coordination, and concentration, which can help to improve overall body awareness and coordination.

• Increases flexibility: Eka pada sarvangasana stretches the hamstrings, hips, and lower back, increasing flexibility and range of motion in these areas.

• Boosts energy: Inversions like eka pada sarvangasana can help to boost energy levels, increase mental clarity and alertness, and improve overall vitality and well-being.

Overall, eka pada sarvangasana is a challenging but highly rewarding posture that can offer a wide range of physical, mental, and emotional benefits when practiced with mindfulness and awareness.

• Contraindications of eka pada sarvangasana

 While eka pada sarvangasana (one-legged shoulderstand) offers many benefits, it is important to practice this pose with caution and awareness, as it can be contraindicated for certain individuals. Here are some contraindications for eka pada sarvangasana:

1. Neck injuries: Individuals with neck injuries or pain should avoid eka pada sarvangasana, as the posture can exacerbate these conditions.

• Shoulder injuries: Eka pada sarvangasana places a significant amount of weight on the shoulders, so individuals with shoulder injuries or pain should avoid this posture.

• Spinal issues: Individuals with spinal issues like herniated discs, spinal stenosis, or osteoporosis should avoid eka pada sarvangasana, as the posture can compress the spine and exacerbate these conditions.

• Menstruation: Inverted postures like eka pada sarvangasana are contraindicated during menstruation, as they can disrupt the natural flow of energy in the body.

• High blood pressure: Individuals with high blood pressure should avoid eka pada sarvangasana, as the posture can increase blood pressure and exacerbate this condition.

• Pregnancy: Eka pada sarvangasana is contraindicated during pregnancy, as it can place pressure on the abdomen and potentially harm the developing fetus.

• Glaucoma: Inverted postures like eka pada sarvangasana are contraindicated for individuals with glaucoma, as they can increase intraocular pressure and exacerbate this condition.

As with any yoga posture, it is important to approach eka pada sarvangasana with mindfulness, awareness, and caution. If you have any underlying health conditions or concerns, it is best to consult with a qualified yoga teacher or healthcare professional before attempting this posture.

• Counterpose for eka pada sarvangasana

    After practicing eka pada sarvangasana (one-legged shoulderstand), it is important to release the pose gently and mindfully and to follow it with a counterpose to help release any tension or compression in the body. Here are a few counterposes that can be practiced after eka pada sarvangasana:

1. Fish Pose (Matsyasana): Fish pose is a gentle backbend that can help to counteract the forward flexion of the spine in shoulderstand and eka pada sarvangasana. To practice, lie on your back with your legs extended and your arms alongside your body. Lift your chest, bringing the top of your head to the floor behind you, and breathe deeply.

• Child’s Pose (Balasana): Child’s pose is a gentle forward fold that can help to release tension in the lower back and hips. To practice, come onto your hands and knees and lower your hips back toward your heels, stretching your arms out in front of you and resting your forehead on the floor.

• Bridge Pose (Setu Bandha Sarvangasana): Bridge pose is a gentle backbend that can help to open the chest and stretch the hips and thighs. To practice, lie on your back with your knees bent and your feet flat on the floor. Lift your hips up toward the ceiling, pressing down through your feet and engaging your glutes.

• Corpse Pose (Savasana): Corpse pose is a relaxation pose that can help to release tension and promote relaxation throughout the entire body. To practice, lie on your back with your legs extended and your arms alongside your body, allowing your body to completely relax and surrender to the floor.

These counterposes can be practiced individually or in combination to help release tension and balance the body after eka pada sarvangasana.

• Preparatory practice for eka pada sarvangasana

     Eka pada sarvangasana (one-legged shoulderstand) is an intermediate to advanced yoga pose that requires a good deal of strength, flexibility, and balance. It is important to practice preparatory poses before attempting eka pada sarvangasana to help build the necessary strength, flexibility, and awareness in the body. Here are a few preparatory poses that can help prepare the body for eka pada sarvangasana:

1. Shoulderstand (Sarvangasana): Shoulderstand is a foundational pose that can help build the strength and awareness necessary for eka pada sarvangasana. To practice, lie on your back and lift your legs up toward the ceiling, using your hands to support your lower back. Bring your legs up over your head, bringing your hips over your shoulders and balancing on your shoulders and upper back. Hold for several breaths before releasing.

• Plow Pose (Halasana): Plow pose is a variation of shoulderstand that can help to stretch the spine and open the shoulders. To practice, begin in shoulderstand and slowly lower your feet toward the floor behind you, reaching your toes toward the ground and stretching your arms overhead.

• Downward-Facing Dog (Adho Mukha Svanasana): Downward-facing dog is a foundational pose that can help to stretch the hamstrings and open the shoulders. To practice, come onto your hands and knees and lift your hips up toward the ceiling, reaching your heels toward the ground and pressing your hands firmly into the mat.

• Dolphin Pose (Ardha Pincha Mayurasana): Dolphin pose is a preparatory pose for forearm balance, which can help to build the strength and awareness necessary for eka pada sarvangasana. To practice, come onto your hands and knees and lower down onto your forearms, reaching your hips up toward the ceiling and pressing your forearms firmly into the mat.

By practicing these preparatory poses regularly, you can build the strength, flexibility, and awareness necessary to safely and effectively practice eka pada sarvangasana.

• Alignment cue for eka pada sarvangasana

    Eka pada sarvangasana (one-legged shoulderstand) is an intermediate to advanced yoga pose that requires proper alignment to avoid injury and maximize the benefits of the pose. Here are some alignment cues that can help you practice eka pada sarvangasana safely and effectively:

1. Start in shoulderstand: Begin by practicing shoulderstand to ensure that you have the strength and alignment necessary for eka pada sarvangasana.

• Lift one leg up toward the ceiling: Once you are in shoulderstand, slowly lift one leg up toward the ceiling, extending through the heel and keeping the knee straight. Keep the other leg in shoulderstand.

• Support the lower back with your hands: Use your hands to support your lower back, keeping your elbows close to your sides and your shoulders relaxed.

• Engage your core and glutes: Engage your core and glutes to help lift your hips and maintain the integrity of the pose.

• Keep your neck neutral: Avoid straining your neck by keeping it neutral and relaxed.

• Flex your foot: Flex your foot on the lifted leg to help engage your leg muscles and create a strong line of energy through the leg.

• Lower the leg with control: To release the pose, slowly lower the lifted leg back down to shoulderstand with control, keeping your core engaged and your lower back supported.

By practicing eka pada sarvangasana with proper alignment, you can safely and effectively build strength, flexibility, and awareness in your body. Remember to listen to your body, move mindfully, and breathe deeply throughout your practice.

• Kinesiology of eka pada sarvangasana

    Eka pada sarvangasana (one-legged shoulderstand) is an intermediate to advanced yoga pose that requires a good deal of strength, flexibility, and balance. Here’s a breakdown of the kinesiology of the pose:

1. Shoulders: In eka pada sarvangasana, the shoulders act as a stable base for the rest of the body. The upper back and shoulder blades are engaged to support the weight of the body and help maintain the integrity of the pose.

• Core: The core muscles, including the rectus abdominis, transverse abdominis, and obliques, are engaged to help lift the hips and maintain balance in the pose.

• Glutes and legs: The gluteus maximus and medius muscles are engaged to help lift the hips and maintain balance in the pose. The quadriceps, hamstrings, and calf muscles are also engaged to help support the lifted leg and maintain alignment in the pose.

• Spine: In eka pada sarvangasana, the spine is lengthened and the vertebral column is extended, helping to create space and flexibility in the spine.

• Breath: Breath is a key component of eka pada sarvangasana, as it helps to create a sense of calm and focus in the body and mind. Deep, full breaths help to regulate the nervous system and bring oxygen and energy to the body.

By understanding the kinesiology of eka pada sarvangasana, you can practice the pose more effectively and safely, with a greater awareness of the muscles and movements involved in the posture. As with any yoga pose, it’s important to listen to your body, move mindfully, and work within your own range of ability and comfort.

• Biomechanism of eka pada sarvangasana

    Eka pada sarvangasana (one-legged shoulderstand) is an intermediate to advanced yoga pose that involves a complex biomechanical interplay of muscles, joints, and connective tissue. Here are some of the biomechanical mechanisms involved in the pose:

1. Joint mobilization: Eka pada sarvangasana involves mobilizing the shoulder joint, as well as the spine and hip joints. This helps to increase range of motion in these areas and improve overall joint health.

• Muscular activation: Eka pada sarvangasana requires activation of the core, glutes, quadriceps, hamstrings, and calf muscles, as well as the shoulder girdle muscles. This helps to strengthen and tone these muscles and improve overall body stability.

• Spinal decompression: The inverted nature of eka pada sarvangasana helps to decompress the spinal column, reducing compression on the intervertebral discs and improving spinal health.

• Circulation: Eka pada sarvangasana promotes venous and lymphatic circulation, helping to flush toxins from the body and improve overall health and vitality.

• Breath: The deep, full breaths practiced in eka pada sarvangasana help to regulate the nervous system, calm the mind, and increase oxygenation and energy in the body.

By understanding the biomechanical mechanisms involved in eka pada sarvangasana, you can practice the pose more effectively and safely, with a greater awareness of the benefits and potential risks of the posture. As with any yoga pose, it’s important to listen to your body, move mindfully, and work within your own range of ability and comfort.

1. Anatomy of eka pada sarvangasana

   Eka pada sarvangasana (one-legged shoulderstand) is an intermediate to advanced yoga pose that requires a good deal of strength, flexibility, and balance. Here’s an overview of the anatomy involved in the pose:

1. Shoulders: In eka pada sarvangasana, the shoulders are the primary joint involved. The shoulder girdle muscles, including the trapezius, rhomboids, and serratus anterior, help to stabilize the shoulders and create a stable base for the rest of the body.

• Core: The core muscles, including the rectus abdominis, transverse abdominis, and obliques, are engaged to help lift the hips and maintain balance in the pose.

• Hips: The hips are actively engaged in eka pada sarvangasana, as they help to lift and support the lifted leg, as well as maintain balance in the pose.

• Legs: The quadriceps, hamstrings, and calf muscles are also engaged in eka pada sarvangasana to help support the lifted leg and maintain alignment in the pose.

• Spine: Eka pada sarvangasana requires a healthy range of motion in the spine, including the cervical, thoracic, and lumbar regions. The erector spinae and other spinal extensor muscles help to extend the spine and maintain proper alignment in the pose.

• Respiratory system: The deep, full breaths practiced in eka pada sarvangasana help to oxygenate the body and promote relaxation, as well as stimulate the parasympathetic nervous system.

By understanding the anatomy involved in eka pada sarvangasana, you can practice the pose more effectively and safely, with a greater awareness of the muscles and movements involved in the posture. As with any yoga pose, it’s important to listen to your body, move mindfully, and work within your own range of ability and comfort.

1. Physiology of eka pada sarvangasana

     Eka pada sarvangasana (one-legged shoulderstand) is an intermediate to advanced yoga pose that has a number of physiological benefits. Here are some of the ways that eka pada sarvangasana affects the body:

1. Circulatory system: Eka pada sarvangasana promotes venous and lymphatic circulation, helping to flush toxins from the body and improve overall health and vitality. The inverted nature of the pose can also help to increase blood flow to the brain, improving mental clarity and focus.

• Nervous system: The deep, full breaths practiced in eka pada sarvangasana help to regulate the nervous system, calm the mind, and reduce stress and anxiety. The pose can also stimulate the parasympathetic nervous system, promoting relaxation and a sense of well-being.

• Endocrine system: Eka pada sarvangasana can stimulate the thyroid gland, which plays a key role in regulating metabolism and energy levels in the body. The pose can also stimulate the pituitary gland, which helps to regulate hormone levels and promote overall balance in the body.

• Musculoskeletal system: Eka pada sarvangasana requires activation of the core, glutes, quadriceps, hamstrings, and calf muscles, as well as the shoulder girdle muscles. This helps to strengthen and tone these muscles and improve overall body stability. The pose can also help to improve posture and reduce tension in the neck and shoulders.

• Respiratory system: The deep, full breaths practiced in eka pada sarvangasana help to oxygenate the body and promote relaxation, as well as stimulate the parasympathetic nervous system.

By understanding the physiological effects of eka pada sarvangasana, you can practice the pose more effectively and safely, with a greater awareness of the benefits and potential risks of the posture. As with any yoga pose, it’s important to listen to your body, move mindfully, and work within your own range of ability and comfort.

1. Functional anatomy of eka pada sarvangasana

   Functional anatomy is the study of how muscles and joints work together to produce movement. In eka pada sarvangasana (one-legged shoulderstand), several muscle groups work together to create stability, strength, and balance. Here is an overview of the functional anatomy involved in eka pada sarvangasana:

1. Shoulder Girdle: The shoulder girdle muscles play an important role in eka pada sarvangasana, as they help to stabilize the shoulders and create a solid foundation for the rest of the body. The trapezius, rhomboids, and serratus anterior are particularly important for shoulder stability in the pose.

• Core: The core muscles, including the rectus abdominis, transverse abdominis, and obliques, help to create stability and control in eka pada sarvangasana. These muscles work together to maintain a neutral spine and prevent the lower back from collapsing into extension.

• Hips: The hip muscles, including the glutes, hip flexors, and adductors, are engaged in eka pada sarvangasana to help lift and support the lifted leg, as well as maintain balance in the pose.

• Legs: The quadriceps, hamstrings, and calf muscles are also engaged in eka pada sarvangasana to help support the lifted leg and maintain alignment in the pose.

• Spine: The erector spinae and other spinal extensor muscles work together to extend the spine and maintain proper alignment in eka pada sarvangasana.

• Respiratory system: The deep, full breaths practiced in eka pada sarvangasana help to oxygenate the body and promote relaxation, as well as stimulate the parasympathetic nervous system.

By understanding the functional anatomy involved in eka pada sarvangasana, you can practice the pose more effectively and safely, with a greater awareness of the muscles and movements involved in the posture. As with any yoga pose, it’s important to listen to your body, move mindfully, and work within your own range of ability and comfort.

1. Kinematics of eka pada sarvangasana

   Kinematics refers to the study of motion, including the patterns and characteristics of movement. In eka pada sarvangasana (one-legged shoulderstand), several joint movements and positions are involved in the pose. Here is an overview of the kinematics involved in eka pada sarvangasana:

1. Shoulder Joint: The shoulder joint is in flexion and abduction in eka pada sarvangasana, as the arms and shoulders support the weight of the body. The scapulae are protracted and elevated to help stabilize the shoulders.

• Spine: The spine is in a neutral or slightly extended position in eka pada sarvangasana, with the cervical and thoracic vertebrae slightly flexed to create space for the neck.

• Hip Joint: The hip joint is in extension on the side of the lifted leg, and flexion on the opposite side. The hip abductors are engaged to maintain balance and stability in the pose.

• Knee Joint: The knee joint is in extension on the side of the lifted leg, and flexion on the opposite side.

• Ankle Joint: The ankle joint is in plantarflexion on the side of the lifted leg, and dorsiflexion on the opposite side.

• Respiratory system: The deep, full breaths practiced in eka pada sarvangasana help to oxygenate the body and promote relaxation, as well as stimulate the parasympathetic nervous system.

By understanding the kinematics involved in eka pada sarvangasana, you can practice the pose more effectively and safely, with a greater awareness of the movements and joint positions involved in the posture. As with any yoga pose, it’s important to listen to your body, move mindfully, and work within your own range of ability and comfort.

1. Mechanism of eka pada sarvangasana

   The mechanism of eka pada sarvangasana (one-legged shoulderstand) involves the activation and integration of several muscle groups to create stability, strength, and balance. Here are some of the key mechanisms involved in the pose:

1. Shoulder stability: The trapezius, rhomboids, and serratus anterior muscles are activated to stabilize the shoulder blades, creating a solid foundation for the rest of the body.

• Core stability: The core muscles, including the rectus abdominis, transverse abdominis, and obliques, are activated to create stability and control in the pose, preventing the lower back from collapsing into extension.

• Hip strength and balance: The glutes, hip flexors, and adductors are engaged to lift and support the lifted leg, as well as maintain balance and stability in the pose.

• Leg strength and alignment: The quadriceps, hamstrings, and calf muscles are activated to support the lifted leg and maintain alignment in the pose.

• Spinal extension: The erector spinae and other spinal extensor muscles work together to extend the spine and maintain proper alignment in eka pada sarvangasana.

• Breathing and relaxation: The deep, full breaths practiced in eka pada sarvangasana help to oxygenate the body and promote relaxation, as well as stimulate the parasympathetic nervous system.

By understanding the mechanisms involved in eka pada sarvangasana, you can practice the pose more effectively and safely, with a greater awareness of the muscles and movements involved in the posture. As with any yoga pose, it’s important to listen to your body, move mindfully, and work within your own range of ability and comfort.

1. Anatomy and physiology of eka pada sarvangasana

   Eka pada sarvangasana (one-legged shoulderstand) is a yoga pose that has various anatomical and physiological effects on the body. Here are some of the key anatomical and physiological aspects of the pose:

1. Muscles: Eka pada sarvangasana activates and strengthens a range of muscles throughout the body, including the shoulders, core, hips, legs, and spine. Some of the primary muscle groups involved in the pose include the trapezius, rhomboids, serratus anterior, rectus abdominis, transverse abdominis, obliques, glutes, hip flexors, adductors, quadriceps, hamstrings, calf muscles, and erector spinae.

• Joints: The pose involves several joint movements and positions, including shoulder flexion and abduction, spinal extension, hip extension on the side of the lifted leg, hip flexion on the opposite side, knee extension on the lifted leg, and ankle plantarflexion on the lifted leg.

• Circulatory system: Eka pada sarvangasana can improve circulation to the upper body, including the neck, shoulders, and head, as well as increase blood flow to the heart and lungs. The pose can also help to regulate blood pressure and promote venous return, helping to prevent conditions such as varicose veins and deep vein thrombosis.

• Respiratory system: The deep, full breaths practiced in eka pada sarvangasana can improve lung capacity and function, as well as increase oxygenation and carbon dioxide elimination. The pose can also stimulate the parasympathetic nervous system, promoting relaxation and reducing stress.

• Endocrine system: Eka pada sarvangasana can stimulate the thyroid and parathyroid glands, helping to regulate metabolism, calcium balance, and bone health. The pose can also help to balance the hormonal system, promoting overall health and well-being.

By understanding the anatomy and physiology of eka pada sarvangasana, you can practice the pose more effectively and safely, with a greater awareness of the physiological effects on the body. As with any yoga pose, it’s important to listen to your body, move mindfully, and work within your own range of ability and comfort.

1. How to refine eka pada sarvangasana

   Eka pada sarvangasana (one-legged shoulderstand) is a challenging yoga pose that requires strength, stability, and balance. Here are some tips for refining your practice of the pose:

1. Build strength and stability: Eka pada sarvangasana requires a strong and stable foundation in the shoulders, core, and hips. To refine your practice, focus on building strength in these areas through regular practice of poses like plank, dolphin pose, boat pose, and warrior III. Incorporating props like blocks, straps, and blankets can also help to support your body and build strength gradually over time.

• Work on alignment: Proper alignment is key to achieving the full benefits of eka pada sarvangasana. To refine your alignment, focus on keeping your shoulders stable and your neck relaxed, lifting your chest and reaching your legs towards the ceiling, engaging your core to maintain a straight line from your shoulders to your toes, and keeping your hips level and squared to the front of your mat.

• Find balance: Balancing on one leg can be challenging, especially when inverted. To refine your balance in eka pada sarvangasana, focus on engaging your core and hip muscles to keep your lifted leg stable, and find a focal point to gaze at to help maintain your balance.

• Practice mindfully: Eka pada sarvangasana is a complex pose that requires concentration and focus. To refine your practice, practice mindfully, paying attention to your breath, body sensations, and any areas of tension or discomfort. Work within your own range of ability and comfort, and listen to your body to avoid pushing beyond your limits.

• Seek guidance: If you’re struggling to refine your practice of eka pada sarvangasana, consider seeking guidance from a qualified yoga teacher. They can provide hands-on adjustments, personalized modifications, and guidance to help you refine your alignment, build strength and balance, and deepen your practice of the pose.
• How to correct and adjust eka pada sarvangasana

   Correcting and adjusting eka pada sarvangasana (one-legged shoulderstand) is important to ensure that the pose is practiced safely and effectively. Here are some tips for correcting and adjusting the pose:

1. Shoulder stability: The shoulders need to be stable and engaged to prevent them from collapsing towards the neck. To correct this, use your hands to lift your shoulders away from your ears, and engage your shoulder blades to support the pose. Adjustments can be made by gently pressing down on the shoulders to help create stability.

• Neck alignment: The neck should be relaxed and not strained during the pose. If the neck is straining, it can be corrected by placing a folded blanket under the shoulders, or by using a block under the head to support the neck. Adjustments can be made by gently pressing the head into the block or blanket to create more space and support.

• Hip alignment: The hips should be level and squared to the front of the mat to prevent the pelvis from tilting. To correct this, use your core muscles to engage the hips and keep them level. Adjustments can be made by gently pressing on the hip of the lifted leg to help square the hips.

• Leg position: The lifted leg should be straight and strong, with the toes pointing towards the ceiling. To correct this, engage the muscles of the lifted leg, and adjust by gently pressing on the leg to help straighten and lengthen it.

• Balancing: Balancing on one leg can be challenging, and adjustments may be needed to help find stability. Use your core muscles to keep the lifted leg stable, and adjust by gently pressing on the leg or foot to help find balance.

When adjusting someone in eka pada sarvangasana, it is important to do so with care and sensitivity, making sure to communicate clearly with the person and to avoid pushing them beyond their comfort level. It is always a good Idea to ask for consent before making any adjustments, and to offer modifications or variations for those who may need them.