Standing Split Pose (Urdhva Prasarita Eka Padasana)

Image supply: Canva

Standing one leg, or just standing, is a standing, balancing yoga posture. It's a sophisticated one Hip opener yoga pose This entails stretching one leg up whereas sustaining the steadiness of the ahead fold physique on one other leg. It takes lots of steadiness to carry the pose because the physique weight is simply targeted on one leg.

The intent behind the pose is to straighten your legs and hips. One leg is stretched up and the top comes under chest stage, it makes this one Inversion posture.

Along with the pliability of the hamstrings, it opens the groin space. The asana is right for relieving stress and pressure.

Meaning and interpretation

In Sanskrit it is named Urdhva Prasarita Eka Padasana. To higher perceive the title of the asana, check out its primary phrases. It incorporates the next 5 phrases:

  • "Urdhva" which suggests "upwards"
  • "Prasarita" refers to "spread" or "expanded"
  • "Eka" is "one"
  • "Pada" means "foot"
  • "Asana" refers to "pose".

The standing of a leg cut up by its title illustrates what the practitioner is doing within the pose. It entails shifting physique weight into one leg and increasing the opposite upward.

It reverses the physique and the top comes beneath the center. It stimulates the crown chakra (sahasrara) which rejuvenates the thoughts. The stomach can also be concerned in sustaining the pose that prompts the sacral chakra. It helps keep emotional stability.

Standing Split Poses Exercise Guide

Exercise instructions for standing split poseImage supply: Canva

Before you start standing in a cut up place, undergo the next factors.


  1. Skip training standing a leg cut up pose when you have hypertension. The required steadiness places the center beneath stress and isn’t secure with irregular blood stress.
  2. Do not carry out the asana with a torn muscle or tendon.
  3. Avoid accidents to knees, hips, decrease again, ankles, shoulders, arms, or neck.
  4. Never carry out the pose when you have sciatica.
  5. Do not apply the pose if there’s a downside with a migraine.

Preparatory poses

How to do standing cut up pose

  1. Stand within the mountain pose.
  2. Inhale and lift your arms over you.
  3. As you exhale, bend ahead at your hips and place your arms on the ground (Uttanasana).
  4. Keep your legs straight with out placing any pressure in your knees.
  5. Now shift your weight to each your proper foot and your arms.
  6. Try to carry your leg up and stretch it in the direction of the ceiling.
  7. To deepen the stretch, transfer your palms in the direction of the standing heel.
  8. Take a deep breath and loosen up your shoulders.
  9. Tuck your chin in and twist your left thigh inward.
  10. Hold the pose for 5 breaths.
  11. To let go, convey your left leg to the ground and keep in Uttanasana.
  12. Repeat these steps, switching legs and shifting weight to the left.

Tips for freshmen

  1. Before standing, do a leg cut up pose within the Warrior III pose.
  2. Use props to alter and steadiness your physique in a standing, cut up place. Some modifications are given under.
  3. Keeping your hips even and never pushing more durable to extend the extent of the raised leg.


  • Do not lock your knees whereas retaining your legs straight. It may cause the knees to overstretch.
  • Focus on correct alignment as misalignment may cause inside damage.
  • Always carry out this pose after warming up the physique with lunges and solar salutations, and so on.
  • Perform the asana understanding your limits. Don't carry your leg any larger.

Follow up pose

After performing a standing leg cut up pose, loosen up the physique by performing a cobra pose (bhujangasana).

Standing cut up pose modifications

standing split pose on the wall.standing cut up pose on the wall. Image supply: Canva

  1. Against the wall – Change the standing posture with one leg by urgent your raised foot towards the wall. It helps in sustaining steadiness.
  2. Blocks – Bring two blocks in entrance of you as a serving to prop. Instead of reaching the ground, hold your arms on them as you bend ahead and keep the pose.
  3. Yoga strap – Make a loop of yoga strap and wrap it round your raised foot. Hold the opposite finish of the strap with the suitable hand as you carry your foot. It presents additional assist to the leg.


  1. Instead of greedy the standing heel, you’ll be able to keep the pose by retaining each arms on the ground.
  2. When you’ve totally achieved the pose, transfer your palms outdoors. Try to seize the raised ankle with the suitable hand.

Standing cut up pose advantages

1. Increases flexibility

The pose is nice for stretching the leg muscle tissues. The thighs, calves, and hamstrings expertise the deep stretch when one leg is prolonged upward. The higher physique can also be concerned within the pose, which additionally stretches the backbone. This makes the physique versatile.

2. Strengthens the decrease limbs

The ankles, calves and knees are uncovered to excessive stress as a result of focus of physique weight. It will increase the energy of the decrease physique.

3. Regulates blood circulation

Since standing cut up can also be an inversion pose, its inversion impact will increase the rise in blood circulation to the higher organs. It improves blood circulation. The blood additionally reaches the mind when the top and neck are hanging.

4. Maintains psychological well being

The higher blood circulation offers the mind sufficient oxygen and removes all psychological blockages. It relieves stress and pressure and has a relaxing impact on the nervous system.

5. Maintains the steadiness of the chakras

Standing in a leg cut up pose additionally stimulates the physique's power chakras. It prompts the foundation chakra (Muladhara) and the sacral chakra (Svadhisthana). This helps the practitioner really feel linked and improves steadiness. The sacral chakra improves the immune system.


Standing in a leg cut up pose is finest for difficult the physique's potential. It tunes individuals internally to themselves. Enter the superior stretch stage by attempting it out.


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