Urdhva Prasarita Ekapadasana

Urdhva Prasarita Ekapadasana - Upright Extended One Foot Pose
A standing pose standing on one leg, bending forward, lifting the other leg extended upwards.

When teaching, allot 1 minute to demo, and 2 min to get the students into the pose. 

Poses to help us learn Urdhva Prasarita Ekapadasana:
  • Uttanasana
    • Lengthen the torso forward and down, climb your torso down your leg
  • Utthita Hasta Padangusthasana
    • Learn to lengthen and firm both legs.
    • Keep your torso long and lifted as your press your standing heel firmly into the floor. 
  • Parsvottanasana, hands on blocks.
    • Keep the hips square and even as you climb your torso down the front leg.
    • Keeping both hips square stabilize the front leg as you re-charge and firm the back leg.
    • Climb your torso down your leg. 
Instructions for getting into Urdhva Prasarita Ekapadasana:
  1. From Tadasana, lengthen your chest forward and down into Uttanasana.
  2. Press your heels down, roll your thighs from the outside to the inside.
  3. Catch the back of the right ankle with your left hand.  Place your right hand on the floor by the side of your right foot.
  4. Keeping your hips square while you roll your thighs in and press your thighs back to sake your belly down.
  5. Keep both legs firm and straight, and lift the left leg back and up.
  6. Extend your legs.  
  7. Lengthen torso forward and down while you extend your leg up.
  8. Keep your torso moving towards your arms while you bring your leg down.
  9. Change sides.
  10. After you do both sides, press into your heels, send your sit bones towards your heels as you lift your torso up.  Return to Tadasana.
In a nut shell:
  • Come to uttanasana
  • Catch your ankle, lift the other leg up.
  • Extend both legs.  Lengthen your torso down.
  • Change sides
  • Return to Uttanasan, then Tadasana
  • Place hands on blocks.
  • Lift back leg to the wall.
Practice this pose during Standing Pose week.
  1. Tadasana
  2. Vrksasana
  3. Utthita Trikonasana
  4. ParivrttaTrikonasana
  5. Parsvakonasna
  6. Utthita Hasata Padangusthasana
  7. Parsvottanasna
  8. Padangustasana
  9. Uttanasana
  10. Urdhva Prasarita Ekapadasana
  11. Uttanasana
  12. Adho Mukha Svanasana, hands to wall
  13. Sirsasana 
  14. Virasana - yoga mudrasana
  15. Dandasana
  16. Lolasana
  17. Forward Swastikasana
  18. Rope I
  19. Chatoosh Padasana
  20. Salaamba Sarvangasana
  21. Halasana
  22. Setu Bhanda Sarvangasana
  23. Swastikasana - yoga mudrasana
  24. Paschimottanasna
  25. Savasana

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