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Other Names

Foot Posture, One Legged Plank Pose, Pad Asan, Puma Pad Asana, Erect-standing Posture, Purna Pada Asana, Standing Pose


In this asana you should keep your supporting thigh strong, lifting the kneecap up into the thigh. This pose strengthens the wrists, arms, shoulders, back, buttocks and neck muscles.

How to reach the stretch

  • Lie down with your face touching the floor.
  • Bring your hands up to the shoulders, palms down; the hands should be in line with the shoulders.
  • Curl the toes under and Inhale.
  • Exhale and extend your arms, push up, tighten your abdominal, leg, and arm muscles.
  • Inhale slowly and hold pose for a few seconds.
  • Exhale and lift one leg, without bending the knee, to hip and shoulder level. Toes pointed.
  • Inhale as you bring leg back to starting position. Then Exhale.
  • Inhale and bend the elbows, gently lower yourself to the floor.
  • Exhale and extend your arms and relax.

How to release the stretch

  • Come back to the position slowly.
  • Completely rest for a few seconds and repeat cycle again. This cycle may be preformed two or three times.


  • This pose strengthens the wrists, arms, shoulders, back, buttocks and neck muscles.
  • It greatly improves circulation in the arms.
  • The main focus of this asana is on the arms and buttocks.


  • Do not allow your supporting knee to hyperextend (bend backwards).
  • The most common problem in this pose is not finding the parallel alignment; so use a mirror to guide your body into a straight line; lower back flat, hips square to the ground, arms beside ears and extended leg straight.

Next: Baddha-Padmasana

Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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