Urdhva Prasarita Ekapadasana, the "standing split in the park," has a graceful name in both Sanskrit and German. Just as graceful as the pose, which you can easily recognize by the forward bend with the leg tucked upwards: It's a standing split that connects earth and sky through the practitioner's body. Here you'll learn how to practice Urdhva Prasarita Ekapadasana and what benefits this asana brings.
Experience stretching and strengthening at the same time
In Urdhva Prasarita Ekapadasana, the power rests on the leg resting on the ground. The core muscles of the back and abdomen, as well as the buttocks, are also strengthened in this exercise. The standing column in the park is rigid and unaffected by even a slight, natural sway. To strengthen your core, you experience a comprehensive stretch of your backside. This primarily engages the calves and thighs, especially the hamstrings on the back of the thighs.
Your internal organs and your soul also benefit from this pose. In Urdhva Prasarita Ekapadasana, your liver and kidneys are gently stimulated. This asana can also help you calm your breathing.
Enter Urdhva Prasarita Ekapadasana
To become a standing column in the park, you can start with Warrior 2. Then, stretch your arms high above your head, release your back leg, and bend down over the grounded leg in front. By placing your hands to the right and left of your front leg, you further strengthen this grounding. Now gently begin to stretch both legs, connecting with heaven and earth. Breathe in the flow. Let go.
For beginners
If the standing splits seem too difficult for you at first, that's no problem. You can begin by placing your upright leg on a chair or against a wall. There are also asanas that specifically prepare you for Urdhva Prasarita Ekapadasana. These include Uttanasana (the classic standing forward bend ), Adho Mukha Svanasana (Downward-Facing Dog), and any exercises that stretch the back of your back. Strengthening exercises for the legs are also good preparation.
What is important
In Urdhva Prasarita Ekapadasana, it doesn't matter how far you can raise your leg from the floor. Everyday life demands enough of us. In yoga, everyone can practice to their ability. You can experience the healing effects of the standing column in the park even if your leg isn't raised very far.
However, make sure that your knee is pointing outward rather than inward. Proper alignment is very important for your knee health in this context. It's also important that you allow the energy to flow equally into both legs: the leg that grounds you and the one that gives you wings.
Feel your support
Urdhva Prasarita Ekapadasana is the ideal pose when you're feeling insecure in life and are seeking stability. You'll feel your grounding in the earth, which supports you, through your standing leg. You can sense the protection of the Most High through your upturned leg. Breathe consciously and gradually ease yourself into the forward bend with splits.
Attention if you have complaints
If you suffer from knee problems or lower back pain, Urdhva Prasarita Ekapadasana may not be the right pose for you. Talk to your yoga teachers about it. They will either recommend suitable props, such as blocks , or suggest alternative asanas. As always with yoga practice, the important thing is that you can feel the beneficial effects of a pose and utilize them for your benefit.
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