** Posture: Ekapada-asana - The One-legged Pose ** Translation: This is known as the one-foot, or more often, one-legged stance because the Sanskrit word eka means one and pada means foot. ** Pronunciation: eka-pod-ah-sa-na ** Difficulty: (5) ** Instructions: 1- Begin by standing with your feet together and your arms at your sides (see the tad-asana). 2- Keep the gaze straight ahead on a point halfway between waist and eye level throughout the duration of the asana. (It's best to stand approximately five feet away from a wall.) 3- Take a deep breath and stretch your arms directly in front of you, parallel to the floor, with your thumbs touching. 4- Exhale and elevate the right knee to a 90-degree angle, stop for a second, then stretch the leg straight out in front, toes facing ahead. 5- Take a minute to pause before swinging the leg backwards and bending forward at the waist. 6- Take slow, deep breaths through your nose while keeping your arms, chest, and legs parallel to the floor. 7- Hold the stance for at least 30 seconds before carefully rising to your feet. ** benefits The ekapada-asana strengthens and tones leg muscles while also improving balance and attention. The ekpada asks you to become aware of your entire body/mind. Turn your attention away from mental distractions and onto complete bodily awareness as you practice this pose. Consistent effort in the ekpada-asana will assist build attention in this way. The "closed eyes" version (see below) amplifies the posture's effect. The practitioner will establish inner steadiness rather than depending on a fixed point of view as a "anchor." The ekpada-asana strengthens the hips and lower back as well. ** Duration/Repetitions: Hold this position for at least 30 seconds and up to several minutes. On each foot, repeat at least thrice. ** Variations: Once you've mastered the ekpada for at least 30 seconds without swaying or losing your equilibrium, attempt it with your eyes closed. This variant makes the position more difficult, but it also boosts the above-mentioned advantages.