Vinyala

Pose sheet

Elephant Trunk Pose

Eka Hasta Bhujāsanaएक हस्त भुजासन

Lift your hips on both hands, with one leg resting over your arm.

Open this pose in the 3D body

Steps

Support

Both palms and fingers; pelvis and feet lifted.

Enter

  1. Sit in Daṇḍāsana with your legs extended forward.
  2. Bend your right knee; place your thigh high on your right arm.
  3. Place both palms beside your hips, fingers pointing forward.
  4. Keep your left leg straight; exhale and press both palms down.
  5. Lift your pelvis and both feet; bring your chest forward.

Hold

  1. Keep your left leg lifted and parallel to the floor.
  2. Press your inner right knee against your right arm.
  3. Push down; spread your shoulder blades and draw your abdomen inward.
  4. Reach forward through your left heel.

Exit

  1. Exhale and slowly lower your pelvis and feet.
  2. Release and straighten your right leg; repeat on the other side.
Breathing
Exhale to lift and lower; breathe normally while balancing.
Gaze
Focus straight ahead.
Duration
20–30 seconds per side.

Adapt

Adaptations

  • Blocks under your handsPlace each hand on a stable block; lift your body slowly.
  • Pelvis supportedKeep your buttocks on the mat while lifting your extended leg.

Variations

  • Dvi Hasta Bhujāsana: both thighs resting on the upper arms.
  • Point both feet and spread your toes.
  • Hold the inhalation while lifting and balancing.

Signals of effort

  • Body weight on both hands, with wrists extended.
  • Both feet lifted, with the pelvis unsupported.
  • Deep flexion of one hip and knee.
  • Breath retention during the variation.