Elephant Trunk Pose

How to

1. Begin seated with your legs extended straight in front of you, spine tall and shoulders relaxed.
2. Bend your right knee and draw it toward your chest, placing the right foot on the floor.
3. Thread your right arm underneath your right knee, bringing the right knee over your right shoulder, like putting on a backpack.
4. Plant both hands on the floor by your hips, fingers spread wide and pointing forward. Keep the palms pressing firmly into the mat.
5. Engage your core and lift your hips off the ground by pressing down into your hands, straightening the left leg and lifting it parallel to the floor.
6. Flex the toes of your extended left leg and maintain active engagement of your leg muscles.
7. Maintain a steady gaze (drishti) slightly ahead on the floor to help with balance.
8. To exit, gently lower your hips back to the floor, release your right leg, and return to a seated position.

Benefits

• Strengthens the shoulders, arms, and wrists, promoting upper body strength.
• Enhances core stability and abdominal strength, improving overall balance.
• Increases flexibility in the hips, hamstrings, and lower back.
• Cultivates concentration and mindfulness, encouraging mental focus and clarity.
• Energizes the body by engaging multiple muscle groups, boosting vitality.
• Promotes a sense of grounding and calm through focus on breath and balance.

What next

• Watch practice videos
• Practice — Move
• Find a teacher