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Eka Pada Sirsa Uttana Pristhasana

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Baddha Natarajasana is an Asana. It is translated as Bound Lord of Dance Pose from Sanskrit. The name of this pose comes from baddha meaning bound, Nataraja meaning Lord of Dance, and asana meaning posture or seat.


Technique

  1. First get into the position of Adho Mukha Svanasana (Downward facing dog pose) on the floor or yoga mat.
  2. Keep your right foot in between your hands, your foot is little wider than your shoulders (for this place your foot heel-toe in the direction of the edge of the yoga mats).
  3. After that, keep your hips towards forward and down.
  4. Then, gently walk towards to your hands until it comes down onto your forearms. Now place your forearms on the floor along with keeping your chest open.
  5. Now, slowly lengthens your spine and draw your shoulder blades together out of your back.
  6. Place your right knee towards the middle line and look straight.
  7. Maintain the pose around 30 to 60 seconds. After that release your position.
  8. Repeat the same process with your alternate leg. Try to repeat the pose 3 times with your both legs; this will give you better output (result).
  9. By practicing Utthan Pristhasana at least thrice (by both sides) will bring the better results.[1]

Technique in pictures/animation

Effects

  • Utthan Pristhasana opens your chest, shoulders, hip flexors, groins, and hamstrings.
  • Calms your mind and best stress buster.
  • Helps to open the hamstrings, hip flexors, and groins.
  • Lizard Pose Makes your inner thigh muscles and quadriceps stronger.
  • Good for your neck; it gently massages your internal organs.
  • Lizard Pose is a simple Asana but very effective for your body, mind and soul.
  • This Yoga pose is very good for your hip opening.[2]

Related Asanas

Special requisites

In the condition of lower back pain, sciatica, forearm pain avoids this Asana.

Initial practice notes

  • If you find it difficult to hold your feet, use a yoga strap by looping it around the middle arch.
  • When you do this asana, you might let your tailbone arch towards the ceiling. But you have to make sure your tailbone is pressed to the floor. Only then, the hips flexibility will increase.[3]

References

  1. ↑ "Methodology"
  2. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named Effects
  3. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named Initial practice notes

External Links

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