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Backbend Asana · Intermediate (Level 3) · Catalog #800874

One-Legged Seal Pose Eka Pada Bhujangasana (yin)

Seal Pose with one leg lifted. Halving the base doubles the demand on the supporting side and exposes any left-to-right imbalance immediately.

Practice One-Legged Seal Pose (Eka Pada Bhujangasana (yin)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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One-Legged Seal Pose (Eka Pada Bhujangasana (yin)) — Backbend Yoga Posture Illustration

One-Legged Seal Pose (Eka Pada Bhujangasana (yin)) — Backbend posture targeting Lower Back, Chest, Abs, Glutes · Slow and quiet breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Eka Pada Bhujangasana (yin)
Posture Family
Backbend
Difficulty
Intermediate (Level 3)
Recommended Hold
120 seconds
Breath Pattern
Slow and quiet
Drishti (Gaze)
Forward
Target Muscles
Lower Back, Chest, Abs, Glutes
Energy Expenditure
2.9 METs

Alignment, Breath & Drishti Cues for One-Legged Seal Pose

One-Legged Seal Pose (Eka Pada Bhujangasana (yin)) belongs to the Backbend posture family and engages the Lower Back, Chest, Abs, Glutes at an intensity of approximately 2.9 METs. Seal Pose with one leg lifted. Halving the base doubles the demand on the supporting side and exposes any left-to-right imbalance immediately.

  • Breath Rhythm: Maintain Slow and quiet throughout the 120-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Lower Back, Chest, Abs, Glutes.
  • Minimum Recommended Age: 8 years (96 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 120 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury
  • Balance disorders

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