Ekapada Paschimottanasana

Ekapada Utthita Paschimottanasana

Ekapada Utthita Paschimottanasana is a variant of the “Clench pose”, Paschimottanasana, accessible both to beginners and to advanced practitioners.

ETYMOLOGY
The name of this asana comes from “ekapada” meaning one leg, “utthita” meaning lifting and “paschimottanasana” – the “clench pose”. Consequently, this asana is named “the lifted half clench pose”.

THE TECHNIQUE ITSELF

THE LEFT SIDE
Sit on the floor, legs stretched, the trunk perpendicular on the floor. Bend the right leg and bring the heel as closely as possible to the perineum.

It is important that you place the heel in the area between the anus and the sex, as well as a pressure on this area, especially in the case of men. The knee needs to be bend and stick to the floor all the while you perform this asana.

THE FIRST STAGE
Exhale deeply through the mouth, while you pull your stretched left leg so that you bring it as closely as possible to your head.

At the end of the exhalation, you need to have your left leg touching your head, while the spine is straight.

If you cannot do this in the beginning, do not force yourselves, just practice and the results will come in due time.

THE FINAL POSITION
This pose stretches the back and the spine to the maximum. Starting from the previous position, bring the left leg closer to the head with each exhalation you take. Through successive movements, bring the chin closer and closer to the leg.

When you feel you reached the maximum point of lifting the leg, keep this pose, breathing deeply and calmly. Keep your back relaxed, especially the spine. Come out of this pose slowly, stretching both your legs in front of you, relaxed.

FOCUS ON THE LEFT SIDE
Focus to perceive the energetic flow through the trunk, and arms, and its closure in the left leg. Perceive enhanced state of vitality, and the intense activation of the left leg and of the spine. Also perceive the activation of Muladhara Chakra in its receptive, sensitivity aspect.

THE RIGHT SIDE
Sit on the floor, legs stretched, the trunk perpendicular on the floor. Bend the left leg and bring the heel as closely as possible to the perineum.

It is important that you place the heel in the area between the anus and the sex, as well as a pressure on this area, especially in the case of men. The knee needs to be bend and stick to the floor all the while you perform this asana.

THE FIRST STAGE
Exhale deeply through the mouth, while you pull your stretched right leg so that you bring it as closely as possible to your head.

At the end of the exhalation, you need to have your right leg touching your head, while the spine is straight. If you cannot do this in the beginning, do not force yourselves, just practice and the results will come in due time.

THE FINAL POSITION
This pose stretches the back and the spine to the maximum. Starting from the previous position, bring the leg closer to the head with each exhalation you take. Through successive movements, bring the chin closer and closer to the leg.

When you feel you reached the maximum point of lifting the leg, keep this pose, breathing deeply and calmly. Keep your back relaxed, especially the spine. Come out of this pose slowly, stretching your legs in front of you, relaxed.

FOCUS ON THE RIGHT SIDE
Focus to perceive the energetic flow through the trunk, and arms, and its closure in the right leg. Perceive enhanced state of vitality, and the intense activation of the right leg and of the spine. Also perceive the activation of Muladhara Chakra in its emissive, control aspect.

CONTRAINDICATIONS
Anyone with the right mobility can perform this asana. There are no other contra-indications. If the pose causes pain in the abdominal area, this is a clear indication of energetical perturbation in this area.

In the beginning of the practice there may be a slight discomfort at the level of the musculature of the legs, but this is no problem, as long as you do not force yourself.

BENEFICIAL EFFECTS

• The beneficial effects of this asana are quite similar to those of Paschimottanasana. However, there are some characteristic effects, especially in the case of the blood circulation.
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• The position itself generates an intensification of the blood flow, especially in the inferior abdomen. The organs situated in the area of the pelvis will be irrigated to a great extent, especially the uro-genital system. The spine is also toned and energized.
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• This asana is recommended as a preparatory asana or as a completition of the clench asana, Paschimottanasana. Ekapada Utthita Paschimottanasana generates a state of global vitality, force, and dynamism.