The name of this asana is composed from the following Sanskrit roots: Eka = one, Pada = leg, and Uttan = lifting, raising. Thus, Ekapada Uttanasana means “the asana of one raised leg”.
This asana belongs to the group of asanas with support or lifting on the arms.
WHO CAN PERFORM THE ASANA?
Anyone can attempt to perform this asana, there are no adverse effects from performing it.
PLACE IN THE SERIES OF ASANAS
This pose is performed before The Peacock Pose (Mayurasana).
HOW TO PERFORM THE ASANA
Despite the apparent complexity of this asana it is not difficult to perform.
EXECUTION ON THE LEFT SIDE
STARTING POSITION
Sit on the floor, legs stretched in front of you.
FIRST STAGE
Place the right hand on the floor, next to the hip, fingers pointing forwards, and palm firmly supporting the arm. With the left hand, place the right knee on the flexed right arm and then place the left arm on the ground, next to the hip.
SECOND STAGE
Slide the left ankle over the right foot.
FINAL POSE
Stretch the two legs as much as possible, and this effort will make you come up from the floor. The left leg is always parallel to the floor, at approximately 10 cm from it.
Stay in this position and breathe deeply for 10 – 20 times relaxing the body and making the inhalation equal with the exhalation. Do not retain the breath at all.
EXECUTION ON THE RIGHT SIDE
STARTING POSITION
Sit on the floor, legs stretched in front of you.
FIRST STAGE
Place the left hand on the floor, next to the hip, fingers pointing forwards, and palm firmly supporting the arm. With the right hand, place the left knee on the flexed left arm and then place the right arm on the ground, next to the hip.
SECOND STAGE
Slide the right ankle over the left foot.
FINAL POSE
Stretch the two legs as much as possible, and this effort will make you come up from the floor. The right leg is always parallel to the floor, at approximately 10 cm from it.
Stay in this position and breathe deeply for 10 – 20 times relaxing the body and making the inhalation equal with the exhalation. Do not retain the breath at all.
BREATHING
The powerful contraction of the abdominal muscles creates a breath almost exclusively thoracic. Try to locate the breath on the side of the thorax corresponding to the executed side of the asana.
FOCUS
Focus especially on the process of breathing and on the abdomen compressed by the contraction of the muscles. From the subtle point of view, this asana activates Manipura Chakra, located at about two finger widths below the navel.
ERRORS TO AVOID
One frequent mistake is not bending enough the supporting arm. In this case the flexed leg will slide and fall from the arm and the practitioner will be able to perform this asana only with considerable and useless effort. The pose is truly correct and efficient when the leg that is not on the bent arm is straight and parallel to the floor.
EFFECTS
This asana develops the abdominal and the dorsal muscles. In the following, we give you a detailed description of all the effects of this asana.
Effects on the abdominal muscles and organs
When performing this asana, the hip of the flexed leg compresses half of the abdomen. Thus, it is recommend that we begin with the right leg flexed to tone the colon and the liver through this compression.
The abdominal muscles are contracted and fortified and the abdominal organs are toned. The breath is deep and the compression of the abdomen determines a powerful blood circulation. The venal blood is rapidly emptied and recycled.
Thus, the organs get back their normal size. This asana intensely activates the liver and eliminates constipation. In fact, the whole of the digestive tube and the annex glands benefit from the energy triggered by this asana.
Effects on the dorsal and thoracic muscles
The dorsal muscles on the part of the bent knee are extended and contracted, which makes the blood flow increase in this area.
The nervous roots from the dorsal area of the spine receive the greatest benefit from this increased flux of blood.
In the final pose, the abdomen is blocked by the contracted muscles and its volume is reduced. This is why the diaphragm cannot go down and thus the breath is superficial.
The compression of half of the abdomen creates a profound ventilation of the lung on the other side of the thorax.
Effects on shoulders and arms
This exercise fortifies the musculature of the shoulders and neck. The wrists will regain their suppleness.