Urdhva Prasarita Ekapadasana: Standing Splits Pose
ADJUSTMENTS | BENEFITS| SEQUENCING | SANSKRIT | STEPS
Urdhva prasarita ekapadasana (OORD-vah pra-sa-REE-tah EH-kah pahd-AS-ah-nah) is a great pose for practicing balance and increasing flexibility in the hamstrings. Standing splits also helps stabilize the hips and pelvis (with correct, closed-hip alignment), making it a great pose for building a solid foundation for your asana practice.
Philosophy + Origin
A variation of Hanumanasana (front splits pose), standing splits requires many of the same physical attributes and awareness. This version of the splits is physically challenging and asks to respect where you are today. Think of your lifted leg as an opportunity to strive and your lower leg as a reminder to be patient with your capacity at this moment.
ADJUSTMENTS/MODIFICATIONS:
- Place two blocks under your hands to bring the ground closer to you.
- Put the sole of your lifted foot against a wall for more stability.
STEP-BY-STEP:
- Begin in a lunge with your right foot forward. Place your hands on either side of your front foot, on blocks or the ground.
- Shift your weight onto your right foot and slide your left foot in, then lift it off the ground.
- Find a halfway lift in your torso, then fold your chest toward your toes.
- Lift your left leg up as high as you can while keeping hips level to the ground.
- Hold for up to 60 seconds before lowering the left leg to a forward fold. Pause for a few breaths then step the right foot back and repeat on the other side.
PREPARATORY POSES:
- Head to knee pose | Janu sirsasana
- Wide-legged forward fold | Prasarita padottanasana
- Half splits pose
SEQUENTIAL POSES:
- Front splits pose | Hanumanasana
- Dancers pose | Natarajasana
COUNTER POSES:
- Standing forward fold | Uttanasana
SANSKRIT:
- Urdhva = upward
- Prasarita = wide stance
- Eka = one
- Pada = foot
- Asana = pose
PHYSICAL BENEFITS:
- Stretches hip flexors, calves, and hamstrings.
- Creates stability in pelvis and hips.
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Paschimottanasana: Seated Forward Bend Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Paschimottanasana (POSH-ee-moh-tan-AHS-ah-nah) invites space to the hamstrings and lower back as well as the mind. While there’s no need to touch your toes in this pose, practicing regularly can help lengthen the muscles in the legs and back to encourage flexibility and ease.
Philosophy + Origin
Paschimottanasana is one of the earliest-known yoga postures, dating back to the Yoga Pradipika. This pose is commonly known as seated forward bend or seated forward fold, but is also referred to as the stretch of the West, referring to the back side of the body.
