Follow the following steps in order to complete the asana -
Urdhva Prasarita Eka Padasana steps comprise perfectly standing in the warrior pose in order to commence the standing split.
While extending your right leg, slowly raise your left arm.
Then gently twist your torso just to the right as you steadily exhale plus slowly lift your left leg into the air for suspension.
Slowly lean forward plus on your right thigh position your torso and on the floor rest your hands in order to bear the weight of your torso.
While straightening your left leg over your head, slowly shift weight on to your right leg
While performing this pose, it is very important to rotate your hip and leg joint properly. Moreover, you have to really ensure that your pelvis largely remains perfectly parallel to the ground though it might suddenly want to tilt to the left side to balance the body weight.
The knees and both legs especially need to remain straighter. You have to keep both legs straight. On the other hand, both knee caps must face straight ahead. It is to be remembered that you have to gently push towards properly standing straight and keeping the airborne leg straight simultaneously.
It is to be noted that as you get more flexible you will be really able to grasp the leg standing on the ground as the other leg slowly ascends. As the torso descends, the leg will ascend.
In this particular position stay for at least 30 seconds then extend to a minute. Do exhale as you slowly return back to the starting position. Then repeat the same steps with the other leg.
The anatomical main focus of this particular posture are the thighs, hips and legs. It helps to eliminate immediately all the health issues and ailments related things by making it flexible and stronger to a great extend.
As this particular asana is a version of a standing split, the posture is better for relief from mild depression, anxiety, headaches, fatigue and insomnia. It can also assist to improve memory power and concentration. You shouldn't strain your spine in this posture.
There are several benefits of Urdhva Prasarita Eka. Few of them are as follows -
Urdhva Prasarita Eka has benefits of immediate form to different body parts such as the legs and thighs.
It can actually calm the brain.
It strengthens and stretches the calves and hamstrings along with thighs.
This particular posture even directly stimulates the liver and kidneys along with stretching the back of the leg and groin area.
In a short span of time, this asana largely releases stress in the legs in an effectively manner.
In case, if you are suffering any lower back or ankle or knee injuries, this isn't a posture you must attempt in any situations and circumstances. In the presence of a yoga instructor, it is important that you practice this posture for the initial few times. Never practice this asana during complete mental stress and after much physical strain.
The beginner's important tip for Urdhva Prasarita Eka Padasana is using a wall or a chair. Use a wall in order to perfectly support the raised leg and loop it just around a high chair's back while practicing this particular posture. This will assist you to establish confidence and balance while practicing this pose. The significant emphasis is on the perfect stretch and not on the rise of the leg. Do remember to properly extend the torso immediately once the leg is rightly elevated.
Each and everyone can bring certainly some verification in this particular asana in order to make it apt and suitable for them. They indulge in the entire practice without feeling uncomfortable by using some props that are apt or stretching using other types of techniques. In case, if your hands do not reach the ground then you can use blocks to rest. Persons who are more flexible can catch ankles of the leg which is resting the ground.
Each and everyone can use the help of certain props in order to make this particular asana more comfortable and easy. In any circumstance and situation, do take the assistance of a chair or wall or stood in order to hold in case you feel loosing balance.
It is to be remembered that partnering can actually make this asana particularly easier to practice and adds fun with a lot of perfection. A partner can assist you to learn the step of Urdhva Prasarita Eka in simple method. Do make your partner to jut stand behind you while indulging in the practice with much commitment and dedication. Do request your partner to advice you when you go wrong and assist in correcting the posture immediately.
In order to perfectly be able to perrm this particular asana try out certain preparatory poses such as Uttanasana or Standing Forward Bend, Padangusthasana or Big Toe Pose, Prasarita Padottanasana or Wide-Legged Forward Bend, Janu Sirsasana or Head-Of-The-Knee Pose, Supta Padangustasana or Reclining Big Toe Pose, Adho Mukha Svanasana or Downward-Facing Dog and Paschimottanasana or seated Forward Bend.
It is good to follow up this particular asana by Bhujangasana or Cobra Pose.
After proper practice of this posture, you can just imagine that you are indulging in regular practice with a lot of perfection along with your partner. You can have proper control on your outward and inward breathing ability to a large extent.