Eka Hasta Adho Mukha Swanasana
One Hand Downward Facing Dog Pose
Drishti: To the back ankle
How to
From Adho Mukha Swanasana, lift the right leg up off the floor and extend it toward the sky. Now notice the diagonal line that connects the right hand to the left foot. Feel balance moving through this line.
Take the left hand back and grab on to the left ankle. Stay connected to that diagonal line as you feel weight in your right hand.
Modifications
Try Eka Pada Adho Mukha Swanasana first. The balance is much simpler and you can work on the strength to stay up there.
When that is working for you, you might start to work on the balance in Urdva Prasarita Eka Padasana, as it is quite similar to this pose.
When first attempting Eka Hasta Adho Mukha Swanasana, you might take the hand that remains on the floor closer to the back foot. Another option is to refrain from actually grasping the back leg with the other hand and instead simply take the hand close to the foot. This way you can still get some balance from that hand without relying on it as you do when it is forward.
Tight hamstrings can make this pose impossible, in which case working on Adho Mukha Swanasana, Pachimottanasana, and particularly Supta Padangustasana are all good options.
Transitional Poses
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