Standing Split
Urdhva Prasarita Eka Padasana
OORD-vah prah-sah-REE-tah AY-kah pah-DAH-sah-nah
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Standing Split (Urdhva Prasarita Eka Padasana) is a intermediate standing yoga pose that stretches the hamstrings and calves.
A balancing forward fold from Standing Forward Fold, with one leg lifted straight up behind you. Standing Split deeply stretches the hamstrings and builds balance and standing-leg strength, while the head stays relaxed below the heart.
How to do Standing Split
- From Standing Forward Fold, place your hands on the floor or on blocks on either side of the standing foot.
- Shift your weight into one foot and press down through it, keeping the standing leg strong and the knee soft but steady.
- Lift the other leg straight up behind you with the toes pointing down and back, keeping the hips as square as possible.
- Fold your chest toward the standing leg, relax the head and neck, and gaze toward the standing leg or back toward your feet.
- Hold for five steady breaths, then lower the lifted foot with control and repeat on the other side.
Benefits of Standing Split
- Stretches the hamstrings and calves
- Builds balance and standing-leg strength
- Strengthens the glutes and back of the lifted leg
- Lengthens the spine
- Calms the mind
Muscles Engaged
Modifications & Variations
- Place your hands on blocks
- Bend the standing knee slightly
- Lift the leg lower to reduce the intensity
- Rest a hand or the lifted heel against a wall for support
Cautions
- Avoid with a hamstring injury
- Avoid, or practise with care, with high blood pressure or glaucoma, as the head is below the heart
- Avoid with ankle or knee instability on the standing leg
Breathing tip: Pair this pose with Ujjayi Breath for flow sequences or Equal Breath for longer holds. Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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