E K A P A D A   U T T H I T A   P A S C H I M O T T A N A S A N A

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

The name of this asana is composed from the following Sanskrit roots: Ekapada means one leg, Utthita means lifting and Paschimottanasana means the clench pose. Thus, Ekapada Utthita Paschimottanasana means "the lifted half clench pose".

WHO CAN PERFORM THE ASANA?
Anyone with the right mobility can perform this asana. If the pose causes pain in the abdominal area, it indicates an energetic agitation in this area.

In the beginning of the practice there may be a slight discomfort in the leg muscles, but this is no problem, as long as you do not force yourself.

HOW TO PERFORM THE ASANA

EXECUTION ON THE LEFT SIDE

STARTING POSITION
Sit on the floor with your back straight and legs stretched in front of you. Bend the right leg and bring the heel as close as possible to the perineum.

It is important that you place the heel in the area between the anus and the groin, especially in the case of men. The knee needs to be bent and kept on the floor all the while you perform this asana.

THE FIRST STAGE
Exhale deeply through the mouth, pull your stretched left leg and bring it as close to your head as possible.


At the end of the exhalation, you need to have your left leg touching your head, while the spine is kept 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 have reached the maximum point of lifting, keep this pose whilst breathing deeply and calmly. Keep your back relaxed, especially the spine. Slowly return to the starting position with your legs stretched in front of you and relax.

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

EXECUTION ON THE RIGHT SIDE

STARTING POSITION
Sit on the floor with your back straight and legs stretched in front of you. Bend the left leg and bring the heel as close as possible to the perineum.


It is important that you place the heel in the area between the anus and the groin, especially in the case of men. The knee needs to be bent and kept on the floor all the while you perform this asana.

THE FIRST STAGE
Exhale deeply through the mouth, pull your stretched right leg and bring it as close to your head as possible.


At the end of the exhalation, you need to have your right leg touching your head, while the spine is kept 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 have reached the maximum point of lifting, keep this pose while breathing deeply and calmly. Keep your back relaxed, especially the spine. Slowly return to the starting position with your legs stretched in front of you and relax.

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

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.

The position itself intensifies 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 urogenital system. The spine is also toned and energized.

This asana is recommended as a preparatory asana or as a complimentary pose to the clench asana, Paschimottanasana. Ekapada Utthita Paschimottanasana generates a state of global vitality, force, and energy.