Urdhva Prasarita Eka Padasana is a SANSKRIT word that means Urdhva means ''Elevated,'', Prasarita means ''Stretched out'', Eka means ''One'', Pada means ''Foot'', and Asana means ''Pose''. This is also known as ''The Standing Split Pose'' in English.
Stand up in a straight position. slowly lift one leg up and the other leg keeps on the floor. down your hands as well as the torso and also face the floor. your body weight should relax on the leg on the floor. your pelvis is parallel to the floor. ensure that the legs and the knees should be straight. if the hands are short and do not reach the floor, use blocks and start practice. then move your hands off the foot and all your body weight should rest on the leg and the hands that are placed on the floor. tightly hold the ankle of the leg with your hands. then take a deep breath and remain in the position for about a minute. relax this pose and repeat the same with another leg.
Benefits of Urdhva Prasarita Ekapadasana yoga:
There are the most important health benefits of Urdhva Prasarita Eka Padasana are,
1. Urdhva Prasarita Eka Padasana helps to improve balance power and strengthens the hamstring, calf muscles, quadriceps muscles, and groin region.
2. This poses useful to strengthen and stretch spine muscles.
3. This asana helps to relieve body fatigue and give a full of energized body.
4. Urdhva Prasarita Eka Padasana helps to improve focus and concentration and increase memory power.
5. Urdhva Prasarita Eka Padasana helps to decrease tension and relax you from cervical spine and neck pain.
6. Continued practices of this asana decrease headaches, anxiety, insomnia, and mild depression.
7. Continued practices of this asana help to open and activate the swadhisthana chakra.
8. This pose is also useful in liver health and kidney regulating functions.
Step by step Urdhva Prasarita Ekapadasana yoga:
1. Stand in Tadasana. (Step 1)
2. Breath out and bend the trunk forward. With the left hand catch the back of the right ankle. place the right hand on the floor by the side of the right foot and the head or the chin on the right knee.
3. Lift the left leg as high up in the air as possible. Straight both knees. Keep the toes of the lifted leg pointed upside. The legs should stay straight so that the toes point straight ahead and do not tilt sideways. (Step 2)
4. Hold this posture for about 20 seconds, with even breathing. Breath in, bring the left leg down to the ground and come back to Tadasana. (Step 1)
5. Repeat the posture on the other side, keeping the left leg on the ground and the right leg up in the air. Stay in the pose for the same time span on both sides.