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Three-Legged Plank Pose (Eka Pada Phalakasana)

Interesting Fact: The Three-Legged Plank Pose, or Eka Pada Phalakasana, is a dynamic variation of the traditional Plank Pose. This pose not only enhances core strength but also challenges balance and coordination, making it a powerful addition to any yoga practice.

Benefits of Three-Legged Plank Pose

Physical Benefits:

  • Strengthens: Core, arms, shoulders, and legs.

  • Improves: Balance and stability.

  • Enhances: Coordination and proprioception.

  • Tones: Abdominal muscles and glutes.

Energetic Benefits:

  • Stimulates: The Solar Plexus Chakra (Manipura), promoting confidence and personal power.

  • Balances: Energy flow throughout the body, enhancing overall vitality.

Contraindications

  • Avoid if you have wrist, shoulder, or lower back injuries.
  • Not recommended for those with carpal tunnel syndrome.
  • Approach with caution if you have high blood pressure or are in the late stages of pregnancy.

Practice Guide

Dristi (Gaze): Focus on a point on the floor slightly ahead of you to maintain balance and alignment.

Bandhas (Energy Locks):

  • Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
  • Uddiyana Bandha: Engage the abdominal muscles to support the lower back.

Mudras (Hand Gestures):

  • Hasta Mudra: Spread your fingers wide and press firmly into the mat to create a stable base.

Steps to Perform the Pose:

  1. Preparation:
    • Begin in a standard Plank Pose (Phalakasana) with your hands directly under your shoulders and your body in a straight line from head to heels.
  2. Entering the Pose:
    • Shift your weight onto your left foot and lift your right leg off the ground, extending it straight back.
    • Keep your hips level and engage your core to maintain stability.
  3. Maintaining the Pose:
    • Keep your body in a straight line, avoiding any sagging or arching of the back.
    • Hold the pose for 5-10 breaths, maintaining a steady and even breath.
  4. Exiting the Pose:
    • Slowly lower your right leg back to the mat and return to the standard Plank Pose.
    • Repeat on the other side.

Counter Pose:

  • Child’s Pose (Balasana): Helps to release the lower back and shoulders after the intense engagement.

Pro Tips:

  • Keep your hips level to avoid twisting your spine.
  • Engage your core throughout the pose to maintain stability.
  • Use a block under your hands if you have wrist discomfort or need additional support.
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