Urdhva Prasarita Eka Padasana – Standing Split Pose
Urdhva Prasarita Eka Padasana is derived from the combination of the Sanskrit words Urdhva(Upward),Prasarita(expanded or spread),Eka (One),Pada (leg) andasana (posture or pose). It is called as Standing Split Pose in English.
Preparatory Poses for Urdhva Prasarita Eka Padasana are Padangusthasana (Big Toe Pose), Wide-Legged Forward Bend (Prasarita Padottanasana), seated Forward Bend (Paschimottanasana), Supta Padangustasana (Reclining Big Toe Pose), Adho Mukha Svanasana (Downward-Facing Dog), Reclining Big Toe Pose (Supta Padangustasana), Prasarita Padottanasana (Wide-Legged Forward Bend Pose), JanuSirsasana (Head-of-the-Knee Pose), Head-Of-The-Knee Pose (JanuSirsasana), Paschimottanasana (Seated Forward Bend), Standing Forward Bend (Uttanasana), Downward-Facing Dog (Adho Mukha Svanasana), Uttanasana (Standing Forward Bend) and Big Toe Pose (Padangusthasana); and the follow-up pose is Bhujangasana.
STEP BY STEP GUIDE – STANDING SPLIT POSE
- Start with low lunge pose with the right forward.
- Place the hands on the floor.
- Lift the left foot off the floor.
- Now, slide your hands forward about 12 inches and shift the whole body weight into the right leg.
- Note: You can use your hands for the balance. But, not to bear your weight.
- You can let the head drop.
- Slowly lift the left leg towards the roof (as high as you can).
- You can place the forehead near your shin.
- Hold in this position for few seconds (10 to 50 seconds).
- Exit the pose by come back to the low lunge pose.
- Repeat all the above steps with the opposite side.
BENEFITS OF STANDING SPLIT POSE
- Strengthens the legs, Ankles, Thighs and Knees.
- Increases the flow of blood to the brain.
- Gives relieve from the stress.
- Stimulates the kidneys and liver.
- Give good stretches at Calves, Thighs, Groin and Hamstring.
- Cures the insomnia.
- Calms the mind.
- Reduces the anxiety and fatigue.
- Improves the balance
- Increases the core strength.
- Stretches the Back of the leg.
- Improves the concentration and memory.
- By the inversion this pose helps to relieve from mild depression and headache.
DO’S, DONT’S & TIPS FOR STANDING SPLIT POSE
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Low back injury
- Ankle Problems
- Wrist Injury
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.
Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.