Standing Split (Urdhva Prasarita Eka Padasana)
Category: Standing / Balance / Forward Bend
Difficulty: Intermediate
Sanskrit/Pronunciation: Urdhva Prasarita Eka Padasana (OORD-vah prah-SAH-ree-tah EH-kah pah-DAHS-uh-nuh)
Main Focus: Hamstrings, Hips, Legs, Balance
Props: Yoga Bricks, Yoga Chair, Wall
Standing Split (Urdhva Prasarita Eka Padasana) is a standing balance and forward fold that combines flexibility, strength and stability. Practised by folding forward over one standing leg while extending the opposite leg upwards, the pose creates a deep stretch through the hamstrings while strengthening the legs and challenging balance. The hands can rest on the floor or on yoga bricks to raise the floor and provide additional support, while a wall or yoga chair can be used to help with balance and stability as you develop confidence in the pose.
- From a Forward Fold, shift weight into your right foot
- Place fingertips or hands on the mat in front of you (use blocks if needed)
- Inhale to lift the left leg behind you, aiming to bring it in line with the hips or higher
- Keep both hips square to the floor to start, then open slightly if it feels right
- Soften through the neck and let the head hang
- Draw the standing leg’s kneecap up to engage the thigh
- Hold for 5–8 breaths, then gently lower the lifted leg and switch sides
- Stretches hamstrings, calves, and hips
- Strengthens legs, glutes, and core
- Improves balance, concentration, and proprioception
- Can help prepare for full splits
- Use bricks under the hands for more space and stability
- Keep a soft bend in the standing knee if hamstrings are tight
- Practise near a wall for support (hands or lifted foot can touch)
- Avoid if recovering from hamstring, hip, or lower back injury
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Placing the hands on yoga bricks in Standing Split Pose raises the floor, helping you maintain balance and length through the spine as the lifted leg extends upward. The added support reduces strain on the hamstrings and makes it easier to focus on hip alignment and controlled movement. This variation is especially useful for building confidence and flexibility gradually while keeping the pose stable and accessible.
Props to Support Standing Split (Urdhva Prasarita Eka Padasana)
Props can make Standing Split more accessible by providing additional height and stability. Yoga bricks beneath the hands can raise the floor and support balance, while a yoga chair or wall can offer extra stability as you gradually develop flexibility, strength and confidence in the pose.
