Prasarita: Expanded
Eka: One
Pada: Leg
Asana: Pose
Urdhva Prasarita Eka Padasana at a Glance
Urdhva Prasarita Eka Padasana is a standing, forward bend, balancing inversion that stretches and strengthens the legs, calms the mind, and enhances the balance, concentration, and coordination between your mind and body. This is one of the standing splits, that can be included in the Hip-opening yoga sequences.
Benefits:
- It helps to increase the blood flow to your brain and helps the nervous system.
- It helps to stretch and strengthen the hamstrings, calves, groin, and lower back muscles.
- It helps to improve your mind-body balance, coordination, and stability.
- This is a preparatory yoga pose for the Full Splits Pose and Handstand.
- This is also considered mild inversion but has the same benefits as intense inversion.
Who can do it?
Intermediate and advanced-level yoga practitioners can do this pose. People with hamstring and hip flexibility can attempt this pose, under the guidance of your yoga teachers. Dancers and sportsmen can do this pose.
Who should not do it?
As this is an advanced pose, beginners should avoid it unless they develop their balance and flexibility. Individuals with any injury in their knee, ankles, shoulders, or back should avoid this pose. Any recent surgery, just avoid this pose. Pregnant women should avoid this pose. People with low blood pressure should avoid doing this pose. Women during their menstrual cycle should avoid it.
How to Do Urdhva Prasarita Eka Padasana?
Follow the Step-by-Step Procedure
Remember to do the warm-up and the Preparatory poses before doing this asana, this would help to loosen the muscles.
- Start by coming to the Tadasana (mountain pose) pose, take some deep breaths relax your body parts, and keep your arms alongside your body and feet together.
- Distribute the weight evenly on both feet. Inhale deeply and lift your arms up and straight.
- Exhale and gently bend forward (Uttanasana) from the hips. Place your palms side of your feet on the floor or on the blocks and keep your legs straight.
- Shift your weight to your right leg and both hands. Inhale and lift your left leg behind slowly in line with the hip and your torso gets deeper to ward your thigh, keeping your back straight.
- Now bring your hands to the right leg and catch hold of the ankle or keep it on the mat or the block, whichever is comfortable.
- Now exhale and deepen the stretch extend the left leg (raised leg) further upward, within your limits, and the raised foot toes pointing up.
- Shoulders should be relaxed and away from the ears, keep your right leg actively grounded to maintain balance and stability.
- Stay here for a few breaths, as per your comfort, and with an exhale release the pose by gently bringing your leg down (slowly lower leg) and lifting your torso in the Tadasana pose.
- Relax and do it on the other side (right leg up) and ground on the left leg.
What are the Benefits of Urdhva Prasarita Eka Padasana?
- It helps to strengthen both your lower and upper body and helps tone your leg muscles.
- This helps to remove the stress and tension from your spine and cervical area.
- It helps to stretch the hamstrings, quadriceps, and calves and opens your heart.
- It increases your blood flow to your brain which calms your mind and improves your focus and concentration.
Health Conditions that Might Benefit from Urdhva Prasarita Eka Padasana
- It helps to increase your kidney and lung performance.
- It helps to enhance the function of the internal organs and the overall health of your liver and kidney.
- Strengthens your inner thighs, knees, ankles, and groin muscles.
- This can help to reduce the symptoms of asthma.
- This helps with a better digestion process and also helps in the detoxification of the toxins.
Safety and Precautions
- Avoid practicing this pose, if your body lacks flexibility.
- If you have any injury or recent surgery, avoid doing this pose.
- Avoid if you have high blood pressure and migraine.
- Avoid it if you have balance issues.
- Use support or props to practice on a safer side.
Common Mistakes
- Avoid rounding your back.
- Avoid lifting your back leg too fast.
- Avoiding props for support needed.
- Not engaging your core.
- Holding your breath.
Tips for Urdhva Prasarita Eka Padasana
- Warm up before doing this pose.
- Do it on an empty stomach.
- Be careful with the alignment.
- Listen to your body and progress slowly.
- Gaze on the floor.
- Be mindful and feel the body’s sensations.
- Keep breathing throughout the pose.
- After doing this pose you can do the follow-up poses.
Physical Alignment Principles for Urdhva Prasarita Eka Padasana
- Keep your standing leg, and right foot grounded evenly.
- Fold forward from the hips.
- Place your palms on the floor or catch the standing leg ankle or place on the block, and spread your fingers wide.
- Keep your standing leg engaged and active and don’t lock the knee (standing knee).
- Keep your core engaged and open your chest.
- Keep your hips squared and in line with the ankle and knee.
- The lifted leg (left thigh) should be engaged and straight and the left foot toes should point slightly up.
- Keep your spine elongated and straight.
- Shoulder blades pull back and down.
- Gaze on the floor.
Urdhva Prasarita Eka Padasana and Breath
The breath will help to deepen the stretch and coordinate with the pose. Take relaxed breaths while in the Tadasana pose, inhale deeply, and exhale while you bend forward and keep your breath flowing lift your left leg behind (upward) exhale bring your head to your thigh, and place the palm on the floor. With every exhale try to deepen the pose be calm and keep breathing in the pose and connect with your mind and body.
Urdhva Prasarita Eka Padasana and Variations
- Support your lifted foot to the wall.
- Use a chair as a prop.
- Use a yoga block to rest your palms.
- One foot extended upward pose.
- Three-leg downward dog pose.
The Bottom Line
Urdhva Prasarita Eka Padasana or Standing Split Pose requires balance and control on one leg. Practice this pose under the guidance of a yoga teacher and use support and props if needed to ensure safety and gradual progress. This pose stretches and strengthens both upper and lower body. Consult a doctor if you have any health concerns. The asana activates Mooladhara, Svadisthana and Sahasrara chakras and calms the mind and relieves stress and tension.
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