Traditional
Standing Split
Urdhva Prasarita Eka Padasana
Fold over one leg and lift the other leg high behind you.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Standing Split
- Start in a standing forward fold. Shift the weight into one foot and keep the hands on the floor or blocks. Lift the other leg high behind you as the torso folds over the standing leg. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Standing Split
- Lower the lifted leg back down. Return to a standing forward fold or step back to a lunge. Pause in a neutral position for a moment before continuing.