URDHVA PRASARITA EKA PADASANA

STEPS :

1.Starting position

Stand in Tadasana (Mountain Pose) with feet together and arms at the sides. Take a few deep breaths to center yourself.

2.Forward fold

Inhale and raise your arms overhead. Exhale, hinge from the hips, and fold forward into Uttanasana (Standing Forward Bend). Place your palms on the floor (or fingertips, or use blocks if needed).

3.Shift weight

Slightly bend one knee (usually the left to start) and keep the opposite leg (right) strong and grounded. Distribute your weight evenly on the standing leg and both hands.

4.Lift the leg

Inhale and lift the right leg straight back and up toward the ceiling. Keep the lifted leg active and toes pointing down or slightly inward to square the hips.

5.Lengthen the spine

Keep the chest moving closer to the standing leg. Draw the forehead toward the shin while maintaining extension through the lifted leg. Both hips should face forward without opening sideways.

6.Maintain balance & stretch

Keep breathing evenly. Engage the quadriceps of the standing leg and firm the thigh. Stay for 5–10 breaths or as comfortable.

7.Release

Exhale, slowly lower the lifted leg back to the floor, returning to Uttanasana. Repeat on the other side.

BENEFITS :

1. Strengthens the Legs and Hips

- The standing leg becomes strong as it bears the body’s weight.

- Engages quadriceps, gluteal muscles, and hip stabilizers.

- Helps in building endurance and stability in the lower body.

2. Stretches Hamstrings and Calves

- The lifted leg experiences a deep hamstring stretch.

- The standing leg also gets lengthened through the back of the thigh and calf.

- Useful for athletes and those with tight legs.

3. Improves Balance and Coordination :

- Requires focus to maintain balance while lifting one leg.
- Enhances neuromuscular coordination and body awareness.
- Strengthens stabilizing muscles that prevent falls.

4. Strengthens Core Muscles :

- Abdominal and back muscles engage to maintain stability.

- Improves posture and supports spinal alignment.

5. Enhances Flexibility of Hips and Spine :

- Opens the hip flexors and extends the spine.

- Reduces stiffness caused by prolonged sitting.

6. Increases Blood Circulation to the Brain :

- The forward bend allows fresh blood flow to the head.

- Refreshes the mind, improves focus, and can reduce mental fatigue.

7. Relieves Stress and Fatigue :

- Forward bending combined with balancing calms the nervous system.

- Helps release stored physical and mental tension.

8. Improves Concentration and Focus :

- Balancing on one leg demands awareness and mindfulness.

- Trains the mind to stay steady and calm.

9. Tones and Energizes the Body :

- Builds strength, balance, and flexibility together.

- Invigorates the entire body, improving vitality and stamina.

CLINICAL IMPORTANCE :

1.Musculoskeletal System

- Strengthens quadriceps, hamstrings, gluteal muscles, and calves.

- Increases flexibility of hamstrings and hip flexors – useful for stiffness and tightness.

- Improves ankle stability, preventing injuries.

- Helps correct muscular imbalances in legs and hips.

2.Spine & Posture

- Engages the core and back muscles, supporting spinal alignment.

- Relieves stiffness in the lumbar region caused by prolonged sitting.

- Improves posture and balance.

3.Circulatory & Nervous System

- Forward bending increases blood circulation to the brain, enhancing alertness.

- Calms the nervous system, reducing stress and anxiety.

- Beneficial for fatigue, mental dullness, or low energy.

4.Digestive & Abdominal Health

- Gentle abdominal compression stimulates digestive organs.

- May help improve digestion and metabolism.

- Strengthens core muscles, supporting internal organ function.

5.Therapeutic Applications

- Useful in rehabilitation for improving balance and proprioception.

- Recommended for people with tight hamstrings, weak legs, or poor stability.

- Can be used in yoga therapy for stress management, mild depression, and fatigue.