Ekapada-asana: One-legged Posture Steps:

1. Stand with the feet together and the arms by your sides.
Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana.
2. Inhale and extend the arms directly in front, parallel with the floor with thumbs touching.
3. Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out.
4. Pause for a moment then swing the leg backward while bending forward at the waist.
5. Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.
6. Hold the posture for at least 30 seconds and then return slowly to a standing position.

This posture should be held for a minimum of 30 seconds and can be extended to up to several minutes. Repeat at least twice on each foot.
When you can remain in the ekpada effortlessly for at least 30 seconds without wavering or losing balance, try doing it with the eyes closed. This variation makes the posture quite challenging but it increases the benefits as described above.

No other asana improves the sense of balance like the ekpada. Poor balance, except in cases of injury to the head, eyes or inner ear, is a result of poor concentration. You will find that if the mind is agitated or distracted the ekpada-asana will be difficult to accomplish. The effort at focusing the eyes on a spot and becoming aware of your body as a whole as you enter into this posture will turn the attention away from distractions and center it on full body-awareness. Continual effort in the ekpada-asana will help cultivate concentration.