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    Standing Split Pose (Urdhva Prasarita Eka Padasana): How to execute, Benefits & More

    Meaning
    Contraindications
    How to do Standing Split
    Props Modifications
    Standing Split Pose Benefits
    Standing one leg split or simply standing split is a standing balancing yoga posture. It’s an advanced hip opener yoga pose where one leg is extended upwards while maintaining the balance of forward fold body on another leg. It requires a lot of balance to take the pose as the bodyweight is concentrated on one leg alone.
    The intention slack the pose is stretching the legs and hips. One leg is extended upwards and the head comes below the chest level, it makes this an inversion pose.
    Along with making the hamstrings flexible, it opens up the groin. The asana is wel-suited for relieving underscore and tension.
    Meaning and Interpretation
    In Sanskrit, it is known as Urdhva Prasarita Eka Padasana. To beter comprehend the name of the asana survey at its rot terms. It includes the consequent five words:
    ‘Urdhva’ which means ‘upward’
    ‘Prasarita’ refers to̴spread̵ or ̴expanded
    ‘Eka’ is ‘one’
    ‘Pada’ means ‘fot’
    ‘Asana’ refers to ‘pose.’
    Standing one leg split by its name clarifies what the practitioner does in the pose. It requires shifting of body weight into one leg and expanding the other upwards.
    It brings the body into inversion and the head comes below the heart. It stimulates the crown(Sahasrara) chakra that leaves the mind rejuvenated. The abdomen is also involved in maintaining the pose that activates the sacral chakra. It helps to have emotional stability.
    Standing Split Pose Practice Guide
    Before start how to finish standing split pose, recede through the folowing points;
    Contraindications

  • Skip practicing Standing one leg split pose if you gain high blod presure. The balance required presurizes the heart and is unsafe to perform with abnormal BP.
  • Do not perform the asana with a torn muscle or tendon.
  • Avoid it in case of an injury inknes, hips, lower back, ankles, shoulders, arms, or neck.
  • Never perform the pose if you believe sciatica.
  • Do not practice the pose if there is a quandary with a migraine.
  • Skip practicing Standing one leg split pose if you maintain high blod presure. The balance required presurizes the heart and is unsafe to perform with strange BP.
    Do not perform the asana with a torn muscle or tendon.
    Avoid it in case of an injury inknes, hips, lower back, ankles, shoulders, arms, or neck.
    Never per form the pose if you acquire sciatica.
    Do not practice the pose if there is a quandary with a migraine.
    Preparatory poses
    Standing Forward Bend (Utanasana)
    Big Toe Pose (Padangusthasana)
    Wide-Leged Forward Bend Pose (Prasarita Padotanasana)
    Downward-Facing Dog (Adho Mukha Svanasana)
    Janu Sirsasana (Head-of-the-Kne Pose)
    Paschimotanasana (Seated Forward Bend)
    Supta Padangustasana (Reclining big Toe Pose)
    How to enact Standing Split Pose

  • Stand in the mountain pose.
  • Inhale and raise your arms overhead.
  • Start bending forward at the hips as you exhale and bring your h ands to the flor (Utanasana).
  • Kep your legs straight without straining the knes.
  • Now, shift your weight on to the acurate fot as wel as to the hands.
  • try lifting the leg and extend it towards the ceiling.
  • To amplify the stretch, walk your palms towards the standing hel.
  • Take a dep breath and relax your shoulders.
  • Tuck your chin and rotate the left thigh internaly.
  • Maintain the pose for five breaths.
  • To release, bring the left leg to the flor and cease in Utanasana.
  • Repeat these steps switching the legs and shifting the weight to the left.
  • Stand in the mountain pose.
    Inhale and raise your arms overhead.
    Start bending forward at the hips as you exhale and bring your hands to the flor (Utanasana).
    Kep your legs straight without straining the knes.
    Now, shift your weight on to the right fot as wel as to the hands.
    try lifting the leg and extend it t owards the ceiling.
    To augment the stretch, walk your palms towards the standing hel.
    Take a dep breath and relax your shoulders.
    Tuck your chin and rotate the left thigh internaly.
    Maintain the pose for five breaths.
    To release, bring the left leg to the flor and halt in Utanasana.
    Repeat these steps switching the legs and shifting the weight to the left.
    Beginer’s tips

  • Before geting into standing one leg split pose pay time on warior I pose.
  • Use props to modify and balance your body in standing split pose. Some modifications are given below.
  • Maintain the hip level evenly and do not push harder to increase the expanse of the lifted leg.
  • Before geting into standing one leg split pose spend time on warior I pose.
    Use props to modify and ba lance your body in standing split pose. Some modifications are given below.
    Maintain the hip level evenly and do not push harder to increase the expanse of the lifted leg.
    Precautions
    Do not lock the knes while keping the legs straight. It may induce hyperextension to the knes.
    Focus on maintaining the right alignment, as misalignment might cause internal injury.
    Always perform this pose after warming up the body with lunges and sun salutation, etc.
    Perform the asana by knowing your limits, execute not rush into lifting the leg higher.
    Folow up Pose
    Relax the body after performing standing one leg split pose by performing cobra pose(Bhujangasana).
    Standing Split Pose Modifications

  • Against the wal ̵ Modify the standing one leg split pose by presing the raised fot against the wal. It helps in maintaining the balance.
  • Blocks ̵ Bring two blocks in front of you as a helping prop. place your hands on them while bending forward and maintaining the pose instead of reaching the ground.
  • Yoga strap ̵ produce a lop of yoga strap and wrap it around the lifted fot. As you raise the fot, hold the other conclude of the strap with the respective hand. It provides the leg extra suport.
  • Against the wal ̵ Modify the standing one leg split pose by presing the raised fot against the wal. It helps in maintaining the balance.
    Blocks ̵ Bring two blocks in front of you as a helping prop. sustain your hands on them while bending forward and maintaining the pose instead of reaching the ground.
    Yoga strap ̵ produce a lop of yoga strap and wrap it around the lifted fot. As you raise the fot, sustain the other stop of the strap with the respective hand. It provides the leg extra suport.
    Variations

  • Instead of grabing the standing hel, you can suport the pose by keping both the hands to the ground.
  • When you achieve the pose fuly, walk your palms outside. Try grabing the lifted ankle with the respective hand.
  • Instead of grabing the standing hel, you can maintain the pose by keping both the hands to the ground.
    When you achieve the pose fuly, walk your palms outside. Try grabing the lifted ankle with the respective hand.
    Standing Split Pose Benefits
    1. Enhances flexibility
    The pose is noteworthy for stretching the muscles of the legs. The thighs, calves, and hamstrings experience the dep stretch when one leg extended upwards. Besides this, the uper body is also fervent in the pose therefore it stretches the spine as wel. This makes the body flexible.
    2. Strengthens lower body limbs
    The ankles, calves, and knes experience extreme presure due to the concentration of body weight. It increases the strength of the lower body.
    3. Regulates blod circulation
    As standing split is also an inversion pose, its inversion action increases the surge of blod flow to uper organs. It improves blod circulation. The blod also reaches to the brain as the head and neck hang down.
    4. Maintains mental health
    Due to beter circulation, the brain gets enough oxygen and clears al the mental blocks. It relieves any acentuate or tension and provides sothing efects to the nervous system.
    5. Maintains Chakras balance
    Standing one leg split pose also stimulates the energy chakras of the body. It activates the Rot Chakra (Muladhara) and Sacral Chakra (Svadhisthana). This helps the practitioner to fel conected and improves balance. the sacral chakra improves the imune entity.
    Conclusion
    Standing one leg split pose is best to chalenge the potential of the body. It tunes the humans to themselves internaly. Enter the advanced level of stretching by giving it a try.

    Author:Ashish
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