asana: eka pada viparita dandasana

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eka pada viparita dandasana

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Last modified: 30.12.2018
Name: eka pada viparita dandasana
Level: FA

Classification

classic: backbend
Psychomental: stimulating, opening
physiological: hip extension with spinal backbend and, if necessary, cervical spine extension

Contraindication

This pose is contraindicated for facet syndrome, spondylolisthesis (spondylolisthesis) and spinal stenosis and can easily lead to the reoccurrence of the respective complaints. The more restricted the flexibility of the hip flexors, the more this applies. Acute lumbago is also a contraindication in the first few days, at least until urdhva dhanurasana has been practised a few times without pain.

Effects

Preparation

As the the hip joint of the raised leg should flex maximally with the knee extended, prepare the back of the leg: (hamstrings)

  1. uttanasana as a generally effective and efficient stretch of the hamstrings to prepare for flexion in the hip joints in this pose so that the leg can be raised as far as possible
  2. prasarita padottanasana very similar to uttanasana
  3. parsvottanasana as a stretch that goes beyond uttanasana
  4. pascimottanasana
  5. janu sirsasana
  6. tryangamukhaikapada pascimottanasana
  7. downface dog as another good preparation for the hamstrings when the pelvis is tilted powerfully
  8. hip opener 5 as a very effective stretch of the hamstrings that goes beyond uttanasana
  9. warrior 3 pose
  10. trikonasana
  11. parivrtta trikonasana

The shoulder must be in extensive frontal abduction with far external rotation at the same time; this requires good preparation, e.g. with

  1. downface dog, especially the „wide“ variation as a general stretch of the shoulder
  2. back stretching, especially the „raised “ variation as a general stretch of the shoulder
  3. rectangular handstand as a pose related to the downward dog pose, which also prepares the shoulders
  4. handstand as another intensive pose for flexibility and strength in the direction of frontal abduction
  5. elbow stand as a pose that also goes beyond handstand for flexibility and strength in the direction of frontal abduction
  6. similar in effect to elbow stand
  7. dog elbow stand as a somewhat more moderate pose that is very similar to the rectangular elbow stand
  8. hyperbola as one of the most effective and efficient stretches in the direction of frontal abduction without turned out arms
  9. Shoulder opening on the chair as one of the most effective and efficient stretches in the direction of frontal abduction with turned out arms

Practise in preparation for extension in the hip joint:

  1. hip opener 1
  2. hip opener 2
  3. warrior 1 pose
  4. setu bandha sarvangasana
  5. upface dog
  6. urdhva dhanurasana (back arch)
  7. ustrasana (camel)

and other backbends with extension in the hip joint.

If the muscles of the lumbar spine are under increased tension, this can be reduced in advance so that the area does not develop a cramp in the pose:

  1. parsva uttanasana
  2. virasana forward bend (child’s pose)
  3. parsva upavista konasana
  4. parivrtta trikonasana
  5. parsvottanasana
  6. half lotus forward bend
  7. karnapidasana

The cervical spine taken an unusually strong extension (reclination) when assuming the pose or when the shoulders cannot be lifted off the floor:

  1. „head on neck“ variation of upface dog
  2. purvottanasana

As a certain amount of stretching can occur in the rectus abdominis, here are the preliminary exercises:

  1. upface dog
  2. ustrasana
  3. urdhva dhanurasana

Follow-up

If the lower back feels tense during or after the pose, reduce the tension:

  1. parsva uttanasana
  2. balasana (child’s pose)
  3. parsva upavista konasana
  4. parivrtta trikonasana
  5. parsvottanasana
  6. half lotus forward bend
  7. karnapidasana

Derived asanas:

Similar asanas:

Diagnostics (No.)

(711) Hip flexors

An excessive hollow back in this pose usually indicates shortened hip flexors, especially if there is still flexion in the hip joints. See the FAQ on the risks of a hollow back. The following are helpful:

  1. hip opener 1
  2. hip opener 2
  3. warrior 1 pose

If the lumbar spine region is unproblematic, add:

  1. upface dog
  2. urdhva dhanurasana (back arch)
  3. ustrasana (camel)

and other backbends with extension in the hip joint.

(230) Shoulder (urdhva hastasana variant):

The flexibility of the shoulder can be easily recognised here, as can side discrepancies and there may be indications of diseases of the shoulder:

  1. Irritable hypertonus of the deltoid: ambitious beginners in yoga in particular tend to develop irritation in the front part of the deltoid, localised in the area of the muscle origins, presumably due to overstraining of the structures through frequent repetitive demands in full frontal abduction and noticeable also under the same load, see FAQ.
  2. Various pathological changes in the shoulder joint such as impingement syndrome, frozen shoulder, calcification of the biceps tendon, biceps tendinitis, subacromial syndrome, rotator cuff lesions, which cannot all be discussed here and require clarification.
  3. side discrepancies in flexibility.

The flexibility of the shoulder can only be recognised here in two dimensions of evasion:

  1. Movement of the shoulder towards one side
  2. Different angle of frontal abduction in the shoulder joints, that is, one shoulder is higher than the other

(650) Kyphosis and lordosis of the spine:

the deviations from the physiological double-S shape of the human spine are visible in this pose, especially from the floor. An excess of lumbar lordosis (hollow back) and a non-disappearing thoracic spine kyphosis may be noticeable here. See the FAQ.

(752)(753)(754) Adductors:

  1. A marked tendency of the knees to fall apart may indicate weakness of the adductors.
  2. A tendency to cramp can be a sign of excessive tone, but can also be a sign of excessive tone in the hip flexors causing the thighs to evade vigorously.
  3. Other injuries to the muscles or their attachments can also be noticeable here.

(723) Hamstrings:

A tendency to cramp in the hamstrings may indicate shortening and high tone in this pose.

(704) Hip joint:

Damage to the hip joint can be noticeable in the raised leg, but also in the supporting leg

  1. Arthrotic/osteoarthritic change (degenerative with cartilage atrophy) of the joint
  2. Arthritis (joint inflammation) of various kinds
  3. Dislocation / subluxation, which would cause a significantly increased sensation of tension in various muscles covering the hip joint
  4. Joint trauma, which may cause pain in the joint even after many weeks or months

(884) Knee:

In this pose, knee problems associated with wide bending under load are very well revealed. These can be, for example: traumatic or degenerative meniscus damage, arthrosis, arthritis, subluxations, ligament damage, plica syndrome and others, see the FAQ.

(644) Lumbar spine:

This pose can reveal problems of the lumbar spine or its musculature, see FAQ.

Variants:

(P)

(P) Fix elbow

Instructions

  1. Take dvi pada viparita dandasana.
  2. Place the right foot where the centre between the two feet is now.
  3. Press the right foot firmly onto the floor, especially the inner foot and forefoot, and slowly lift the left foot.
  4. Extend the left leg close to the floor.
  5. Bring strength into the standing leg and lift the outstretched left leg from the very bottom to the very top, i.e. towards the head.
  6. Extend the standing leg as far as possible.

Details

  1. It is important to position the right leg as exactly in the centre as possible so that there is no tendency to tip sideways after lifting the left foot. In this way, the gravity perpendicular lies better in the physical support base than if the foot were not offset.
  2. After lifting the left foot, more strength is required in the standing leg to keep the pelvis as high as it was before. Not only is the lifted leg no longer available to lift the pelvis, but it also has to be lifted by the other leg. In addition, when the leg is extended close to the ground, the leverage effect of the leg pushing down on the pelvis is very high. In addition to the flexibility of the hip flexors, which limit both the extension of the hip joint of the free leg while it is close to the floor, and the tilting of the pelvis in the hip belonging to the standing leg, the strength of the hip flexors can also be assessed when the extended free leg is raised from the position close to the floor.
  3. Make sure that the right knee does not move outwards, but use the strength of the right adductor muscles to keep the right knee inwards.
  4. Always maintain tension in the glutes to keep the pubic bone maximally raised and the hip joints maximally tilted in the direction of extension. Especially when the leg is lifted, make sure that the lifted leg wants to flex the hip joint with a large moment.
  5. As eka pada viparita dandasana is a derivation of dvi pada viparita dandasana, see there for further variants and the use of accessories.

Known problems that can occur even when performed correctly

Tendency to cramp in the deltoids
In this pose, there can be a significant tendency to cramp in the deltoid muscle, which is difficult to deal with even during the pose. One possible remedy would be to support the elbows so that the arms do not have to go so far into frontal abduction.

Variants

(P)

Instructions

  1. Take the pose as described above
  2. The supporter stands in front of the performer’s legs, places the lifted leg against their chest or shoulder (depending on how far it is lifted), grasps the centre of the thigh with both hands or forearms and pushes it towards himself to stretch the knee
  3. The supporter then slowly moves the lifted leg as far as tolerable towards the performer’s chest

Details

  1. This support involves two factors: the straightening of the lifted leg by external force and thus the elimination of the work of the quadriceps, which also eliminates the tendency to cramp in the rectus femoris of the lifted leg, and secondly the increase in flexion in the hip joint of the lifted leg to improve the stretching of the hamstrings of the lifted leg, but also to tilt the pelvis into a less a hollow back and to improve the extension in the hip joint belonging to the standing leg, i.e. to intensify the stretching of the hip flexors.
  2. The more intensive stretching requirement in the hip joint of the standing leg may cause its thigh to move further outwards (towards abduction) or the pelvis to rotate more horizontally (in the frontal plane).
  3. The movement of the lifted leg can make the standing leg lighter if the leg moves far towards the chest. Make sure that the foot does not lift off!

(P) Fix elbow

Instructions

  1. Take the pose as described above
  2. The supporter sits behind the head, limits the outward and backward movement of the elbows with slightly angled feet and slowly pulls the performer by the shoulders further into frontal abduction until maximum tolerance is reached.

Details

  1. This variation corresponds to the standard support of dvi pada viparita dandasana and allows the most precise execution as far as the arms and shoulders are concerned: the elbows are prevented from moving in both important directions (outwards and backwards) and the shoulders are additionally pulled into maximum frontal abduction with external force.