Urdhva Prasarita Eka Padasana is a word that has been derived from the Sanskrit word urdhva means upward, prasarita means to spread or expanded, Eka means one pada means foot or leg, and asana means pose.
Urdhva Prasarita Eka Padasana should be avoided by the person suffering from high or low blood pressure, migraine, low back pain or injury, hip injury, ankle injury, knee injury, and shoulder injury. This asana must be practiced under full guidance and with caution. After performing Urdhva Prasarita Eka Padasana asana, you can perform bhujangasana (cobra pose). You may keep your body in Urdhva Prasarita Eka Padasana pose for few seconds, and later on, you may increase the timings; that all depends on your capacity to balance. You may continue for a long duration; you feel easy and comfortable. It will reap benefits if practiced regularly.
Steps of doing Urdhva Prasarita Eka Padasana
Avoid this asana if you have a lower back, ankle, or knee injury.
- Firstly do virabhadrasana II (warrior pose II) with your right leg forward. Inhale and keep your left arm up and over your head, which creates an opening in the left ribs.
- Twist your torso to the right and exhale. Lift your heel and lean forward by laying your front torso on to the right thigh and place your hands on the floor on either side of the right foot.
- For the standing split posture of the leg, the balance of external and internal rotation is required. Rotate your left leg and hip and then lift your hip away from the floor and make angle the pelvis to the right.
- Keep the front pelvis parallel to the floor by rotating the left thigh internally.
- Raise your leg up and hold it parallel to the floor. You can also grasp the back of the standing-leg ankle with your hand.
- Remain in the pose for 30-60 seconds, then lower the raised leg with an exhale and repeat the same pose on the other side for the same time.
Benefits of Urdhva Prasarita Eka Padasana
- Urdhva Prasarita Eka Padasana improves your balancing power.
- Strengthens the hamstring, calf muscles, quadriceps muscles, and groin region.
- Stretches the hamstring, calf muscles, quadriceps muscles, and groin region.
- Stretches and strengthens your spine.
- Urdhva Prasarita Eka Padasana stimulates your liver and kidney by regulating their functions.
- Urdhva Prasarita Eka Padasana relieves body fatigue.
- Improves focus and concentration.
- Urdhva Prasarita Eka Padasana helps in removing tension and relaxes you from cervical spine and neck pain.
- Relieves you from headaches, anxiety, insomnia, and mild depression.
- It helps in activating the Swadishtana chakra (Sacral chakra).