Revealing the secret to performing the elephant’s trunk pose

Conquering the elephant trunk pose is not easy, you will have to spend a lot of time practicing basic postures to increase strength and exercise flexibility for the body.

Elephant’s Trunk Pose is a popular pose in advanced yoga sequences. This pose has the Sanskrit name Eka Hasta Bhujasana – a hand-balancing pose that is considered quite “difficult”. When performing, you will have to balance on both hands while one leg is extended, one leg is around the biceps. As shared by many yogis, this pose is very beneficial in building strength, flexibility and balance of the body.

Benefits of Elephant Trunk Pose

Elephant trunk pose strengthens the arms, shoulders, and abs. In particular, it also helps stretch the hips and groin. Practice this pose regularly, balance and coordination will be improved and enhanced. This can help you become more flexible and agile in everyday activities.

Instructions for performing the elephant trunk pose

elephant trunk pose

Before performing the elephant trunk movement, you need to regularly practice basic yoga poses to train the body’s flexibility.

To do the elephant trunk pose, start in a comfortable cross-legged sitting position, such as the perfect sitting position (sukhasana), with your spine straight and shoulders in line with your hips. At the same time, take a deep breath.

  • Lift your right leg off the floor with your hand. You can place your knee on your right elbow and your foot on your left elbow. Either hold the right knee with the right hand and the left knee with the left hand or place both hands under the calf and lift up. Either way, bend your right foot and try to keep your back straight, avoiding arching your spine forward or leaning too much backward.
  • Take a few breaths and then release your right arm from your right knee. Slide right arm over right knee, placing right hand on the ground just outside right buttock. Bend elbow, right knee on arm.
  • You can use your left hand to adjust so that your right calf is as close to your right shoulder as possible. The back of the right thigh will rest on the back of the right biceps. The higher the calves are placed, the easier the rest of the pose will be.
  • Straighten your left leg forward, like in Staff Pose (Dandasana).
  • Release the left arm and place the left hand on the floor, outside the left thigh. The hands should be in line with the hips.
  • Inhale deeply and focus on the center of gravity and both legs, making sure that both feet are flexible. Exhale, pressing both palms firmly to lift your buttocks and left leg off the floor. The palm is the only point of contact with the ground.
  • Hold the pose for a few breaths.
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Some notes when practicing

When practicing the elephant tree pose, please note a few things to make the exercise most effective and limit injury:

  • Elephant trunk pose relies heavily on hip and groin flexibility in bringing the legs up above the arms. You can see that in this hand, you can do it very simply, but the other side cannot do it. Therefore, if you are not flexible enough, you should avoid forcing your body.
  • Pay attention to evenly distribute the weight on the palm to protect the wrist.
  • Avoid doing it if you have a shoulder, wrist or hip injury. Stop exercising if you feel pain.

Some variations

elephant trunk pose

The octagon can be done right after the elephant trunk movement

Just like other advanced yoga poses, before performing, you will have to practice basic yoga movements to prepare the body and once mastered, you can approach this pose deeply. or move to other poses.

If you are new to yoga, the elephant trunk movement is not easy. However, you can still take steps to build the flexibility and strength to complete this pose.

The first steps of von’s trunk pose will be very helpful for beginners in opening the hips and strengthening the core. As for those who are proficient, you can put more yoga blocks under your hands to increase the difficulty of the pose.

Once you’ve done the elephant trunk pose, you can move on to Eight Corners pose (Astavakrasana) or Eka Pada Koundinyasana II.

Reference source

How to Do Elephant’s Trunk Pose (Eka Hasta Bhujasana) in Yoga Accessed: 19/12/2020

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