How to Do Standing Split Pose in Yoga | Urdhva Prasarita Eka Padasana

YogaCanada.com
Nancy Desbiens, M.Sc. E-RYT500
October 16, 2023

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The standing split is a yoga pose that involves balancing on one leg while extending the other leg straight up towards the ceiling or sky. It's a challenging posture that requires strength, flexibility, and balance.

Standing Split Pose
Urdvha Prasarita Eka Padasana

Balancing Pose Yoga

‘urdvha’ = ‘upward’, ‘prasarita’ = ‘wide stance’, ‘eka’ = ‘one’, ‘pada’ = ‘foot’, ‘asana’ = ‘posture’

Steps

1. From Tadasana, go into Chair Pose (Utkatasana).

2. From here, exhale and flex the torso go in a forward bend, and come to Uttanasana (Standing Forward Fold Pose). Exhale completely as you press the feet firmly to the ground and engaging the shoulders and core, press the face towards the legs.

3. From here, pressing the left foot firmly towards the ground, raise the right leg up extending towards the sky/roof. Exhale and bring the face closer towards the standing leg and use the hands to either hold the ankles or press the ground to extend the torso deeper inwards.

CHAKRAS

Crown Chakra

(Sahasrara Chakra)

Third Eye Chakra

(Ajna Chakra)

Throat Chakra

(Vishuddha Chakra)

Solar Plexus

(Manipura Chakra)

Benefits

The standing leg muscles like the hamstrings, quadriceps, and calves are stretched the most, while in the extended leg, the gluteus maximus is stretched the most

In the standing leg, the calf muscles are strengthened while engaging the knees and the ankles, thereby strengthening the lower body

YOGA PRACTICE

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Nancy M.Sc, ERYT-500

I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.