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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Phalakasana: Plank Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Phalakasana (fall-ack-AHS-anna), is an essential posture for a strong yoga practice. Holding plank pose will improve your endurance and muscle tone, help develop the strength needed for more complex poses, and generate heat and stimulating the navel chakra.
Philosophy + Origin
Hidden in the pose’s name is the Sanskrit word “phala,” which means to bear fruit or ripen. In yoga, the idea of tapas, often translated as “heat,” “passion,” or “discipline,” fuels the physical asana practice, encouraging students to seek out the challenge again and again in order to become stronger, to build an internal flame in the body that fuels every aspect of life. When you think of plank pose as an opportunity to “ripen” or “bear fruit,” you become aware of the transformative effect of this seemingly simple (although challenging) pose. Each time you enter the pose, use the breath to ripen the fruit of your labors. The ability to hold this pose with steadiness and grace is known to create major shifts in your practice and your life.
