Elephant Trunk Bag

Elephant Trunk Pose, or Eka Hasta Bhujasana , is a challenging arm-balancing pose that requires strong core muscles and hip flexibility. This position builds strength in the shoulders and arms, and improves balance. It is also an excellent preparation for more advanced poses such as Eight Angle Pose .

Correct Form and Technique

How to perform Elephant Trunk Pose correctly:

  1. Start in Dandasana (Staff Pose), sitting on the floor with your legs extended forward.
  2. Bring your right knee up to your chest and place your right thigh over your right upper arm, just above your elbow.
  3. Place your hands on the floor next to your hips and lift your body up by pressing down into your hands, while keeping your left leg extended in front of you.
  4. Engage your core and find your balance, lifting your hips off the floor while keeping your leg lifted in the air.
  5. Hold the position for 3-5 breaths, and come down carefully before switching sides.

Common Errors

  • Lack of hip opening: Make sure the hip is sufficiently open before attempting to lift the body to avoid stress on the knees.
  • Shoulder collapse: Keep your shoulders strong and away from your ears to protect your wrists and avoid strain.

Modifications and Variations

Here are some modifications to customize the Elephant Trunk Pose:

  • Blocks for support: If lifting your body is difficult, you can place yoga blocks under your hands for extra lift and stability.
  • Single leg on the ground: Keep the straight leg on the floor to reduce the intensity and gradually build strength.

Repetitions and Sets

Hold the position for 3-5 breaths on each side, and repeat 2-3 times to strengthen the arms, shoulders and core.

Breathing techniques

Breathe evenly and deeply while holding the position. Inhale to stabilize the body, and exhale as you focus on lifting the body higher.

Video Demonstrations

Here are two videos showing the proper execution of Elephant Trunk Pose:

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