Elephant Trunk Bag

Elephant Trunk Pose, or Eka Hasta Bhujasana , is an advanced yoga balance exercise that focuses on strength in the core , arms and hips . This pose combines elements of arm balance and hip mobility, making it a powerful challenge for both strength and flexibility.

Correct technique and form

Follow these steps to perform Elephant Trunk Pose correctly:

  • Start in a seated position with your legs extended in front of you.
  • Pull the right leg up and place it over your right shoulder so that the leg rests on the back of the upper arm. Your right foot should point forward.
  • Place both hands flat on the floor next to the hips and begin to lift the hip off the floor by pressing through the hands.
  • Extend your left leg forward and keep it lifted so that the body balances on the hands.
  • Focus on keeping the core activated and the balance stable. Hold for 5-10 breaths and repeat on opposite side.

Common errors

Here are some common mistakes that can occur during Elephant Trunk Pose and how to avoid them:

  • Inadequate activation of the core : If the core is not sufficiently engaged, the body can lose balance. Focus on tightening your stomach the whole time.
  • Dropping hips : When the hip is not lifted enough, it can create instability. Remember to use the pressure of the hands to lift the body.
  • Insufficient hip flexibility : If you have difficulty getting your leg high enough over your shoulder, work on your hip mobility over time with gentler hip openers like Pigeon Pose.

Modifications and Variations

To make the Elephant Trunk Pose easier, try these modifications:

  • Block under the hips : Place a yoga block under the hips for extra support as you work on building strength and balance.
  • Leg closer to the body : If you have difficulty lifting the leg above the shoulder, you can keep it closer to the body and focus on hip mobility first.

For a bigger challenge you can:

  • Peacock Pose transition : Try moving from Elephant Trunk Pose to Peacock Pose (Mayurasana) to work on balance and arm strength.
  • Lift Both Legs : Lift both the straight leg and the bent leg off the floor for a full arm balance.

Reps and sets

Since this is a static balance exercise, you can hold Elephant Trunk Pose for 5-10 breaths per breath. side and repeat 2-3 times. Remember to listen to your body and stop if you experience discomfort.

Breathing pattern

Breathing should be slow and controlled throughout the pose. Inhale as you lift your body off the floor, and exhale slowly as you maintain balance and maintain focus.

Videos with different approaches

Here are some videos showing different approaches to Elephant Trunk Pose:

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