Standing Split

Standing Split: Step-by-Step Instructions

In the Standing Splits Pose, the stretch in your quads and hamstrings matters more than how high you lift your leg behind you. Also known as Urdhva Prasarita Eka Padasana, this pose is excellent for opening your hips and strengthening the legs.

Aspect	Details
Sanskrit Name	Urdhva Prasarita Eka Padasana
Pose Level	Level 2 (Intermediate)
Primary Focus	Hamstring and quad stretch, hip opening
Hold Duration	30 seconds to 1 minute per side
Key Prop	Yoga block (for beginners)

Urdhva Prasarita Eka Padasana

(Pronounced as "OORD-vah prah-SAH-reetah ache-ah-POD-ahs-anna")

The Sanskrit word urdhva means "high above," prasarita means "stretched out," and eka pada translates to "one foot."

Sanskrit Term	Translation
Urdhva	High above
Prasarita	Stretched out
Eka Pada	One foot

How to Do Standing Split

Step	Key Action
1	Stand in Tadasana, raise arms overhead, lift left foot to knee level
2	Prepare to fold forward while swinging the left leg up behind you
3	Exhale, fold forward, swing left leg high, grab right ankle
4	Keep both knees straight, point toes, maintain level pelvis
5	Press right palm into the floor, use it to lift the left leg higher
6	Keep both legs active, find your balance center on the standing foot
7	Hold 30 seconds to 1 minute, then repeat on the other side

Step One

Stand up tall and straight in Tadasana on your yoga mat with your feet together. Inhale as you raise both arms up straight in the air above your head.

Keeping both legs straight, lift your left foot off the floor in front of you and raise it to about knee level. Lengthen your torso up toward the sky as you balance on your right foot.

Step Two

Now prepare yourself to perform the next movements simultaneously. You are going to use the momentum from bending forward to swing your left leg up in the air behind you like the swaying of a pendulum. Engage your right thigh muscles strongly to support you. When you bend forward, reach down with your left hand and aim to grab the back of your right ankle.

Step Three

After taking a big inhalation, exhale fully as you bend forward quickly. Keep looking at the space between your hands as your left foot, torso, arms, and head all move down together.

Swing your left foot up in the air behind you as high as you can. This momentum will help you reach down further to grab the back of your right ankle tightly with your left hand. Place your right hand on the floor beside the outside of your right foot to help yourself balance.

If you are too stiff to grab your ankle and place your right hand on the floor, rest your right hand on a yoga block instead. Then grab the back of your right leg with your left hand after you have reached down as far as you can.

Step Four

Keep both knees straight. Point the toes of your left foot up. Keep your pelvis level without tilting it to either side as you balance. If you have the flexibility, try bending your left elbow and pulling your torso all the way down to touch your right leg.

Step Five

Keep the kneecap of your standing leg facing straight ahead. Press your right palm flat into the floor if you can and use that push to help raise your left leg a little higher behind you in the air.

Step Six

Keep both of your legs equally active to maintain your balance. Shift your weight very slightly between the heel and then the ball of the foot of your standing leg until you find the perfect center of your foot to balance on. Do not collapse the arch of your foot.

Step Seven

Hold for 30 seconds or up to a minute. Exhale as you lower your leg and repeat the pose on the other side for the same duration.

Beginner's Tip:

Pose Information

Detail	Information
Sanskrit Name	Urdhva Prasarita Eka Padasana
Pose Level	Level 2 (Intermediate)
Primary Muscles	Hamstrings, calves, quadriceps, hip flexors
Pose Type	Standing balance, forward fold

Sanskrit Name:

Urdhva Prasarita Eka Padasana

Pose Level:

Level 2

Contraindications and Cautions:

1. Severe lower back injuries with inflammation

2. Recent ankle or knee injuries

3. Menstruation

4. During pregnancy: Seek the guidance of an experienced yoga teacher.

Benefits

Benefit	Description
Circulation	Greatly improves blood flow throughout the body
Nervous System	Cools and calms the nervous system
Flexibility	Stretches tension from hamstrings, calves, and quadriceps
Strength and Tone	Tones the legs and hips
Balance	Builds proprioception and single-leg stability

• Greatly improves circulation

• Cools the nervous system

• Stretches tension from the hamstrings, calves, and quadriceps

• Tones the legs and hips

• Builds balance and proprioception