The ‘Eka Pada’ of Back Arches: Focus on Mobility and Strengthening before Extending


Eka Pada preparation for back arches: strength and mobility

Duration: 75min; Level: Experienced Beginner, Intermediate

This recording is part of the Short Course Eka Pada Actions – Preparing for Hanumanasana (Level: Experienced Beginners) and the Short Course Eka Pada Actions – The Leap Towards Hanumanasana (Level: Intermediate).   Save by buying the whole Course.

Tagwords: 75min, Hamstrings, quadriceps, back thighs, front thighs, hips, back arch, backbends, backward extensions, Supta Virasana, Virabhadrasana1, Eka Pada Rajakapotasana



Focus: The front and back legs scissoring away from each other – the ‘Eka Pada’ action – as it plays out in back arches.   Eka Pada actions involve some ‘big’ movements – as the two legs split away from each other. A reasonable amount of hip joint mobility, and front and back thigh strength, is desirable before attempting the leg extensions. This ensures that we do not over extend the connsctive tissues near the joints, and that we dont injure the muscles.
the separation of the front and back legs moving awya from each other in the saggital plain is important to maintain the health and mobility all along the legs, the knee and hip joints, and the groins.  This has become even more relevant these days with our sedentary lifestyles and long hours of seating on chairs, as well as the popularity of physical activities such as running and bicycling, that involve repetitive short range movement of the legs

Props needed: 2 blankets, 2 blocks, access to a wall

Note: Those with shoulder and knee injury are advised caution in while approaching some of these positions that involve knee flexion and twisting.  Those with weakness or injury in the back are advised caution in approaching back arching actions.  During the days of menstruation, women are advised against strong back arches and strenuous actions.