How to do Eka Hasta Bhujasana (The Elephant’s Trunk Pose): Steps & Health Benefits


Health benefits of Eka Hasta Bhujasana include Strengthening the Forearms, Wrists and Shoulders, Reduces Belly Fat, Improves Blood Circulation, Stimulates the Thyroid and Pituitary Glands

October 31, 2017


Eka Hasta Bhujasana is one of the important and advance asana in yoga with lots of health benefits. It is also known as The Elephant’s Trunk Pose. The name Eka Hasta Bhujasana actually comes from Sanskrit words, it is a combination of four words, where Eka means One, Hasta means Hand, Bhuja means arm, hand, bending and Elephant trunk and Asana means Pose, so the combination of all the words, it pronounced as The Elephant’s Trunk Pose. Apart from this, while practicing this asana, you put your leg on to your arms or shoulder and your body looks same as an elephant trunk, due to this, this asana is called as The Elephant’s Trunk Pose.  This asana is also known as One Leg Over Arm/Shoulder.

Eka Hasta Bhujasana has lots of health benefits; among that some of the health benefits of Eka Hasta Bhujasana include Strengthening the Forearms, Wrists and Shoulders, Reduces Belly Fat, Improves Blood Circulation, Stimulates the Thyroid and Pituitary Glands, Relieves Stress and Anxiety, Strengthen The Back, Abdomen, Legs and Hips and Helps to Reduce Back Pain.

Before we go to do this asana, we should know for whom this Eka Hasta Bhujasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Eka Hasta Bhujasana (The Elephant’s Trunk Pose):

  • To start this asana get onto the yoga mat and come to Dandasana (Staff Pose).
  • From this point lift up your right knee toward your chest (In this, you need to just lift up your knee, however rest of your foot should be on the floor).
  • Try to keep your right arm under your right knee and place your hand on the floor. Around then your fingers are pointing in forward direction.
  • From that point onward, keep your left hand on the ground, minimal outside from your left hip.
  • Raise your right leg up on your right arm (until the point when your correct knee goes to one side hand triceps).
  • While performing this posture, keep your right knee bend.
  • Presently, delicately press your hands and endeavor to raise your body starting from the earliest stage.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana with your opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your arms, shoulder, legs, knees, hips and chest but as you practice more you can do this asana more easily.

Health Benefits of Eka Hasta Bhujasana (The Elephant’s Trunk Pose):


Eka Hasta Bhujasana Strengthen The Forearms, Wrists and Shoulders:

Different studies have been proven that regular practice of Eka Hasta Bhujasana, can stretch your Forearms, Wrists and Shoulders Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Forearms, Wrists and Shoulders Muscles during exercise and other works.

Eka Hasta Bhujasana Reduces Belly Fat:

Different studies have been proven that regular practice of Eka Hasta Bhujasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Eka Hasta Bhujasana Improves Blood Circulation:

When we are doing Eka Hasta Bhujasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Eka Hasta Bhujasana Stimulates the Thyroid and Pituitary Glands:

Different studies have been proven that regular practice of Eka Hasta Bhujasana on a regular basis can improve the thyroid and pituitary gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Eka Hasta Bhujasana Relieves Stress and Anxiety:

While we are doing this Eka Hasta Bhujasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc.

Eka Hasta Bhujasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Eka Hasta Bhujasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Eka Hasta Bhujasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Eka Hasta Bhujasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Health Benefits of Eka Hasta Bhujasana


PreparatoryYoga Poses

Staff Pose (Dandasana)
Double pigeon pose
Paripurna Navasana (Full Boat Pose) 
Marichyasana
Parivrtta Surya Yantrasana (Compass Pose)
High Lunge pose (utthita ashwa sanchalanasana)
Ardha Matseyendrasana



Follow-Up Yoga Poses

Janu Sirasana
Pigeon Pose