Eka pada pranamasana is a simple intermediate balancing pose (eka=one pada=foot pranama=prayer asana=pose). The asana is a combination of pranamasana (prayer pose) and vrksasana (tree pose) and is known as one-legged prayer pose in English.
Awareness on the physical level is on a fixed point at eye level. On the spiritual level it is on ajna or anahata chakra.
This asana improves focus and awareness and develops nervous balance. It strengthens the legs, ankle and foot muscles. It is often practiced as a resting pose and at the end of an asana series in preparation for pranayama and meditation. Traditionally, it is believed to open the anahata (heart) chakra, which is associated with love, forgiveness, compassion, openness and empathy. Also promotes self-confidence and willpower, calms the mind, and develops mental and spiritual balance.
Stand upright with the feet together and the arms at the sides.
Focus the gaze on a fixed point in front of the body.
Bend the right leg, grasp the ankle and place the sole of the foot on the inside of the left thigh. The heel should be close to the perineum and the right knee should point out to the side.
When the body is balanced, place the hands in prayer in front of the chest, in the heart center.
Breathe normally throughout the practice.
Practice up to 3 rounds on each leg, holding the final up for 2 min.
To switch sides release the hands and the foot, relax completely in the starting position and change sides.
Variation: Keeping the gaze focused at eye level, inhale and raise the arms above the head. Palms together. Hold it with the breath inside and on exhalation lower the hands back in front of the chest. Repeat on the other side.