Elephant’s Trunk Pose -Arm balance yoga pose

Learn more about the elephant’s trunk yoga pose, how it is beneficial, who can do it and why you should do it in your yoga practice!

elephant's trunk pose demonstration

What is it:

The elephant’s trunk pose is sometimes referred to as the balanced elephant. This arm balancing yoga pose comes from the Sanskrit Eka Hasta Bhujasana. 

Eka – one

Hasta – hand

Bhuja -arm

Asana -pose

Other names that might be used for the elephant’s trunk pose include the one-leg-over-arm-pose and leg-over-shoulder-pose.

Level:

The elephant’s trunk pose is an intermediate to advance yoga pose that does have some variations for beginners.

Benefits:

This pose improves strength, flexibility & balance. It challenges a state of balance while opening up the hips, stabilizing the pelvic region, promoting inner strength and energizing the body and mind.

Like other arm balance poses, the elephant’s trunk pose helps develop core strength as it connects the upper and lower extremities stimulating a centered energy in our pelvic and navel regions. As it is strengthening our core stomach muscles it will also increase strength in the arms, shoulders, & hands.

While creating inner strength physically this one-leg-over-arm pose is energizing our minds sharpening our mental discipline. As a result of possibly overcoming a fear that can come with arm balancing poses in yoga, some people will probably feel a great sense of accomplishment. Because of this these poses can consequently increase your self-confidence and self-esteem!

To be sure you are getting the most mentally out of the elephant’s trunk pose, focus on the presence of wisdom within your energies as you are not only strengthening your core but also energizing and balancing your body and mind.

  • Overview of benefits:
  • Strengthens hands, arms, shoulders, & core. Stretches & opens hips. Improves balance & coordination. Energizes our centers and minds.

Modifications:
  1.  Use yoga blocks placed on either side of the hips for increased elevation
  2.  Lifting up in cross-legged position
Complications:

Wrist, shoulder or hip injury

Step-by-step
  • First, let’s tart seated in Dandasana, bend your right knee and draw it into your chest.
  • Sliding your right arm underneath the knee, walk your knee up your arm to get it as high as possible onto your upper arm. Keep your right knee bent with the toes pointed forward.
  • Place your right hand on the ground with the fingers pointed forward and place your left hand on the outside of your left hip on an equal plane as your right hand.
  • Inhale deeply, engaging your core and squeezing your navel to your spine.
  • Finally, on your exhale, press your hands into the floor, pushing away from the ground, & lift your buttocks & left leg into the air.
  • Be conscience of your breathing, taking several breaths (3-5 breaths usually) while lifted into the air and pressing all four corners of your palms into the ground.
  • To release this position, on an exhale, slowly lower your buttocks and leg down onto the floor.
  • Return to easy pose (Sukhasana), take 3-5 breaths then repeat on the other side.

All in all, the elephant’s trunk pose or Eka Hasta Bhujasana is a great pose to start with if you are wanting to work on yoga arm balance poses. Read more about the benefits of arm balance poses (coming soon) and other arm balance poses you can add to your yoga practice (coming soon).

**Before beginning any exercise poses and/or program that may be described on The Balanced Elephant, always consult with a physician or other healthcare provider. See –disclaimer

Hey there! I’m the creator and author at The Balanced Elephant. Through my passion, knowledge and training in yoga, meditation & marriage & family therapy I know we can create a healthier lifestyle even during the difficult times in life. I love to help others learn to live mindfully to be able to live in the present moment (good or bad) and to find balance of the whole self through the body and the mind.

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