(urdhva prasarita eka padasana) sanskrit

(standing forward splits) english

Urdvha = Upward Prasarita = Extended Eka = One Pada= Foot Asana= Pose

Why did Evolution Yoga choose this pose for December 2008?

At this busy time of the year, when balance becomes a challenge for many of us, Urdvha Prasarita Eka Padasana invites surrender and stability. Though the legs are spread wide and stretching in opposite directions, there is a necessary center and connection to core.
As the legs open and activate, a simultaneous sense of release occurs from folding forward. The foot rooted down provides grounding, the lifted leg brings lightness. In this often cold and dark month of December, standing splits bring warmth and calm.

The benefits of practicing Urdvha Prasarita Eka Padasana

• stretches the back of the legs
• strengthens the ankles, knees, thighs
• boosts circulation in the inner organs
• stimulates the liver and kidneys
• soothes mind
• calms brain
• develops focus, flexibility, balance

How to enter the pose: Urdvha Prasarita Eka Padasana

• From tadasana (mountain pose), inhale and lift the arms high
• Exhale and fold forward from the waist, bring hands to blocks or to the ground
• Inhale, shift weight into the right foot and step the left leg backward into low runners lunge
• Begin to press through the right foot and straighten the right leg as you lift the left foot off the ground.
• At first please lift the leg parallel to the Earth, draw the navel in, square the hips
• Regulate the breath
• Keep the thighs rolling inward
• Exhale, Return the left leg to low runners lunge
• Plank
• Adho Mukha Svananasana: Down Dog
• Urdvha Mukha Svananasana: Up Dog
• Uttanasana: Folding Forward Bend
• Repeat with right leg lifted

Tips

• At first, practice nearby a wall for help with balance.
• If you feel pain, have a knee or ankle injury, avoid practicing the pose.