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Yoga Correct Practice for Eka Pada Hamsa Parsvottanasana Advanced Pose

Name: Eka Pada Hamsa Parsvottanasana advanced pose.

Purpose: Focus and meditative calm through advanced balancing.

Effects: Overall stretch of spine, gluteus, hamstrings, calves, and a short inversion to encourage extra blood flow in top quarter of lungs, neck, and head.

This advanced pose requires the training of a Yoga professional.

Always speak to your physician before starting a new exercise.

1. Begin with a standing single head to knee forward fold. This position calls for a reverse namaste’ or prayer position behind the back as high as you can comfortably manage with elbows out and palms touching.

2. Exhaling, perform a deep forward fold bringing the rear leg as high up as possible. At this point, the raised leg and spinal line should be straight. You can move the raised leg slightly from side to side to establish your balance.

Hold the pose here for thirty seconds or seven breaths to encourage the inversion benefits.

3. When you are ready, bend the weight bearing leg slightly while raising the shoulders and chest above the hip line. Keep the chest high, and the rear leg high. Raise the head and allow your eyes to rest on a distant point.

4. Become aware of your breathing. Breathe in a relaxing golden-white light – up through the floor, continuing through the deepest cells and fibers of your weight bearing leg muscles, and further into your torso and raised leg. Allow yourself to become aware of the light. It rises without your efforts. This light is your energy. It is always with you, calming you, but your are not always aware of it. Meditate on the golden-white light.


Breathing is at a constant natural rhythm.
The raised leg is high.
First comes the deep forward fold – hold.
Next raise the torso – hold.
The chest is higher than the hips.
The head is raised and the eyes are at rest on a distant point.

Hold this position for as long as you are comfortable. When you are ready you may release the position. Rest. Repeat on the other side.

If you wish to lighten the pose, you may substitute the reverse namaste’ position of hands and arms for a straight down the back arm position and clasped hands.

The longer you can hold the pose, the deeper is the resulting calm. Soreness the following day is acceptable, however, pain means you have held the position for too long.

This balance is a difficult one and will take time to learn. Meditating on your energy light is important. Have patience with yourself. This is Yoga, and it takes as long as it takes!

This is the correct practice for Eka Pada Hamsa Parsvottanasana advanced pose.