BOW POSE: UNDER-HEAD GRIP—BOTH KNEES BENT

One-Legged

Pose Dedicated to Siddhar Konganar

Eka Pada Konganarasana

(EY-kuh PUH-duh kong-guh-nuh-RAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose) or Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

How to Perform the Pose:

1. Begin by lying flat on your stomach with your legs straight out behind you. Engage your mula
   bandha, uddhiyana bandha, and ujjayi breathing.


2. Exhale and bring your forearms to the floor with your shoulders on top of your elbows. Inhale,
   lengthen your neck, roll your shoulder blades down, and feel the backbend in your upper back.


3. On the next exhale, press strongly into your hands and straighten your arms.


4. Exhale and bend both your knees, reaching your feet toward your head.


5. On the next exhale, reach your right hand behind you and grab onto your right shin. Keep sliding
   your right hand until your right foot reaches your right armpit and your right hand rests on your
   right knee.


6. Inhale and reach your left arm up and over your head. Exhale and grab onto your left foot with your

left hand, keeping your left elbow close to your ear.

7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the

stretch.

8. Inhale, let go of your legs one by one, and lower your chest and feet to the floor to come back to

the starting position. Repeat on the opposite side.

eka = one

pada = foot or leg

Konganar = one of the Siddhars