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Backbend Asana · Intermediate (Level 3) · Catalog #800859

One-Legged Standing Backbend Eka Pada Anuvittasana

Standing Backbend 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 Standing Backbend (Eka Pada Anuvittasana) 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 Standing Backbend (Eka Pada Anuvittasana) — Backbend Yoga Posture Illustration

One-Legged Standing Backbend (Eka Pada Anuvittasana) — Backbend posture targeting Back, Chest, Hip Flexors, Glutes, Abs · Inhale to arch breath · Upward drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Eka Pada Anuvittasana
Posture Family
Backbend
Difficulty
Intermediate (Level 3)
Recommended Hold
15 seconds
Breath Pattern
Inhale to arch
Drishti (Gaze)
Upward
Target Muscles
Back, Chest, Hip Flexors, Glutes, Abs
Energy Expenditure
3.5 METs

Alignment, Breath & Drishti Cues for One-Legged Standing Backbend

One-Legged Standing Backbend (Eka Pada Anuvittasana) belongs to the Backbend posture family and engages the Back, Chest, Hip Flexors, Glutes, Abs at an intensity of approximately 3.5 METs. Standing Backbend 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 Inhale to arch throughout the 15-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Upward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Back, Chest, Hip Flexors, Glutes, Abs.
  • 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: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 15 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury
  • High blood pressure
  • Vertigo
  • Balance disorders

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