Urdhva implies upright, high or above. Prasarita implies extended or stretched out, Pada implies foot, and Eka means one.
How to Perform Urdhva Prasarita Eka Padasana
1. Stand in the pose of Tadasana.
2. During an exhalation, bend your upper torso forwards. Use your left hand and hold your right ankle. Now place the right hand on the ground by the side of the right foot and touch your head or chin to the right knee.
3. Lift your left leg simultaneously high up in the air. Both the knees should be kept tightened. The toes of the left leg that is lifted upwards should be kept pointed towards the ceiling. Both the legs should be straight, so the toes point straight ahead, not tilting sideways.
4. Hold in this pose for around 20 seconds, breathing evenly. During an inhalation, keep the left leg on the floor and stand back in Tadasana.
5. Repeat similarly on the other side, placing the left leg on the floor and lifting the right leg in the air. Hold in the pose for a similar duration of time on both sides.
Urdhva Prasarita Eka Padasana Benefits
Western Physiology
Urdhva Prasarita Eka Padasana has a therapeutic effect on mental and physical health.
- Urdhva Prasarita Eka Padasana improves mental health:
- It helps calm the brain and improves the symptoms of depression and anxiety (Janardhana V Hebbar, 2019).
- It helps with insomnia (Janardhana V Hebbar, 2019).
- Urdhva Prasarita Eka Padasana stretches and strengthens the muscles:
- It stretches and strengthens the thighs (Goldie K Oren, 2015).
- It also stretches the hamstrings and groin (Goldie K Oren, 2015).
- It strengthens the knees and ankles (Goldie K Oren, 2015).
- Other therapeutic effects of Urdhva Prasarita Eka Padasana include but are not limited to:
- It improves focus, memory and concentration (Janardhana V Hebbar, 2019).
- It improves the balance (Janardhana V Hebbar, 2019).
- It benefits the urinary and reproductive systems (Janardhana V Hebbar, 2019).
Yogic Physiology
The posture is a forward fold that works on reducing vata and removal of waste via apana vayu. It’s also a leg strengthening exercise that will increase pitta and remove swelling or kapha from the joints. It massages the two marma points in the creases of the hips and therefore has an effect on the lymph nodes there, residing over lohitaksha marma.
Chinese Medicine
Affects governing meridian line and kidney and bladder meridians of the back body.
Contradictions and Cautions
It should be avoided by individuals who suffer from any kind of lower back injury or ankle or knee injury.
Preparatory Asanas
- Uttanasana (Standing Forward Bend)
- Padangusthasana (Big Toe Pose)
- Prasarita Padottanasana (Wide-Legged Forward Bend Pose)
- Adho Mukha Svanasana (Downward-Facing Dog)
- Janu Sirsasana (Head-of-the-Knee Pose)
- Paschimottanasana (Seated Forward Bend)
- Supta Padangusthasana (Reclining Big Toe Pose)
Follow up Asanas
- Bhujangasana (Cobra Pose)
Tips for Beginners
You can support your lifted leg by pressing the lifted foot against the wall or by hooking your front ankle to the top edge of the back of a chair (Standing Split. Yoga Journal, 2008).
References
Janardhana V Hebbar, Raghuram Ys, Manasa Sl. (2019). Tridosha Made Easy: The Basic Ayurvedic Principle. Notion Press, ISBN: 1646509870, 9781646509874.
Goldie K Oren. (2015). Yoga. Rosen Publishing Group, ISBN: 9781477781623
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