Eka Pada Prasaranasana

Focus

Feel the stretch in the hip, back and thigh. On the right thigh quadriceps muscles gets the stretch while on the left leg the hamstring muscles get the stretch.

Purpose

This posture is good for the hip flexors and the thigh muscles. The pressure at the root of the spinal column is relieved. The foot and ankle also stand to gain.

Movements

Right hip extension, right foot extension (plantar flexion). Left knee flexion, left hip flexion, left foot flexion (dorsiflexion). Both wrists in extension

• Perform posture 3
• If you cannot completely place the palm on the floor, bend the knee and then keep the palms on the floor with middle finger in the same line as the toes.
  • Middle fingers should point forward.
  • Distance between the palms should equal shoulder width.
• Keep the palm firmly pressed on the floor. Flex the left knee and as you exhale, stretch the right leg backward.
  • Right leg should be stretched with correct orientation, i.e., the hip, thigh, knee and foot should all the in the same straight line.
  • Rest the right knee on the floor and place the top of the foot on the floor with toes pointed.
  • The gap between the left thigh and calf muscle should be as minimum as possible.
  • Press the entire left foot firmly.
• Well open the shoulders keeping the arms stretched. Lift the chest and navel up and look forward.
• Stay with slow deep breathing for 20-30 seconds.
• Take right leg forward and switch side.
• As you exhale, come back to posture 3 and then to posture 1, and relax.