Also called
1.eka pAda Urdhva prasaritAsana,both meaning one-leg lifted/stretched out above pose
2.eka pAda ardha HalAsana -half plough pose with one leg
3.Simple English name : Supine Single leg lifts
4.Anatomical name : Lying Hamstring Stretch
THE PROCEDURE:
1.Lie flat on your back,arms by the side of your body,palms down.
2.Inhaling,lift your right leg up-straight-slowly & steadily,gradually trying to make a 90 degree angle to the floor.The foot is in a neutral position.The left leg is straight & flat on the floor,toes pointing to the ceiling.
3.Exhaling,slowly lower the leg back to the floor.
4.Repeat on the other side.
KEEP IN MIND:
1.The buttocks,torso,back,shoulders,neck and arms are all on the floor & no strain should be felt in these areas.
2.Do not over-exert to make the leg perpendicular to the floor initially.Proceed to 30,then 60 & finally 90 degrees.
3.The above procedure is the dynamic method co-ordinated with the breath.10 rounds can be done with each leg.
4.For a static pose,hold the leg in the raised position & breathe normally.
5.The knee of the raised leg should not be bent.
VARIATIONS:
1.For those with a weak back,the leg on the floor can be bent at the knee the the foot placed flat on the floor.
2.For a more intense stretch,raise the arms up above the head before raising the leg.
3.The raised foot can be flexed in or out,with the toes turned in towards you or pointing out.This also intensifies the stretch in the hamstrings,calves & quadriceps,while benefiting the toes & ankles.
BENEFITS:
This deceptively simple asana is a safe,basic,foundational posture with multiple benefits.
1.Increases flexibility in the hip joints.
2.Tones & strengthens muscles of the legs,pelvis,abdomen & back.
3.Provides relief from various digestive issues including gastric trouble,flatulence,constipation & indigestion,all usually resulting due to sedentary lifestyle.Also helps aligning the solar plexus.
4.Also helpful for diabetics,athletes & those suffering from nervous weakness.
5.A preparatory pose for various advanced postures,including halAsana or the plough pose.
CAUTION :
1.Persons suffering from high blood pressure or severe back conditions like lumbar spondylitis/slipped disc,etc.may do this under instruction of a qualified therapist only.
yogawithsudarshan 
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