How to perform Standing Split Pose
Fold forward. Stay rooted through your left foot as you raise your right leg up to capacity.
Repeat on both sides.
What is Urdhva Prasarita Eka Padasana?
An asymmetric standing forward bend, Urdhva Prasarita Eka Padasana is good for stretching the hamstrings, strengthening the leg muscles, improving blood circulation, and preparing you (both mentally and physically) for inversions.
Your supporting leg should be strong but not rigid or locked. Your supporting foot is firmly rooted but otherwise, you should aim to elongate upwards through the heel of your lifted foot. Meanwhile, your hips remain in a neutral position, neither twisting nor collapsing.
If you are new to this pose or lack the necessary flexibility, you can use a wall or chair to support your lifted leg.
When to use Urdhva Prasarita Eka Padasana?
This pose is very versatile in its uses. It comes well at the start of the practice, as a warm-up for your calves and hamstrings, in the middle of the session, as an exercise for improving flexibility in the hips and thighs, and at the end, as a cool-down.
Being a mild yet active inversion, this pose is also good whenever you need to bring calm and balance to your mind or lift your mood when you’re feeling flat.