Prasarita Eka Padasana

A lot of fundamental anatomical and directional terms are used in the Sanskrit name for Standing Splits, including “Urdhva” for “raised” or “elevated,” “prasarita” for “stretched out” or “extended,” “eka” for “one,” and “pada” for “foot” or “leg.” Elevated Extended One-Leg Pose is what you get when you combine all of that with asana or posture.

In Urdhva Prasarita Eka Padasana, also known as Standing Splits Pose, you extend your foot toward the sky. This asana, also known as the One-Legged Forward Fold or the Standing Monkey Pose, combines a variety of poses: It is a balance on one leg, and aversion is what it is. It opens up the hips, and your entire lower body is stretched.

This strength and flexibility test appears to be pretty cool as well.

Standing Split Pose (Urdhva Prasarita Eka Padasana), an Intermediate to Advanced Level posture used to promote the deeper hip opening, is included in the Hip Opening Yoga Sequences.

In this pose, one leg (Eka pada) is raised and extended upward (urdhva), regarded as an inversion. The main goal is to stretch the hamstrings and adductors of the hips (inner thighs). With this knowledge, it becomes easier to maintain a healthy body because, in this posture, both the right and left sides should be intentionally stretched.


    • Hamstrings and quadriceps:

The hamstrings, quadriceps, and calves are most stretched in Urdhva Prasarita Eka Padasana, while the gluteus maximus is stretched the most in the extended leg.

    • Knees, calves, and ankles:

As with any standing balancing yoga pose, this one strengthens the lower body by engaging the knees, ankles, and calf muscles.

    • Shoulders and arms:

Standing Split Pose helps the upper and lower body’s flexibility by supporting it with the shoulders and arms. When breathing is even and in harmony with the body’s movement, using the arms and shoulders also aids in opening the heart.

    • Lower Back and Abdomen:

With hip flexion and the core muscles (belly pulled in), the abdominal muscles become more flexible and strong over time. The lower back is supported by strong, flexible abdominal muscles, which support the muscles at the base of the spine. Strong abdominal muscles are also beneficial for the health of the internal organs, particularly the kidney and liver. This posture greatly supports the natural detoxification process that occurs in the body.

    • Spine and Flexibility:

With repetition, the upper body muscles engaged during the deep stretch become more flexible. In the end, this also strengthens the spine, increasing its flexibility and enhancing posture.

    • Chest and Diaphragm:

As the shoulders and arms contract, the chest and diaphragm muscles remain active. As a result, the breathing improves when the diaphragm muscles are used effectively, lessening asthma symptoms. When working, the chest keeps the heart well-supported, encouraging a healthy blood supply.

    • Energy and Chakras:

The chakras can be opened up through Standing Split Pose practice to help the body find balance. When the Ajna Chakra (Third Eye) is open, one can have better focus, concentration, memory, and willpower. They can also learn to give up control and maintain their composure.

Step-by-Step Standing Splits from Tadasana or Mountain Pose

  1. With your fingertips on the ground, hinge at the hips to enter a gentle forward fold. Use two yoga blocks to support the hands if you find that they haven’t reached the floor comfortably yet.
  2. Place your weight firmly on your right foot. Keep your toes apart, and distribute your weight equally among your foot’s four corners.
  3. Starting with a slow lift, bring your left leg parallel to the floor as you inhale. Bring your torso closer to the standing leg as the left leg lifts higher, then start to walk hands to either side of the standing foot till you find an edge that feels comfortable for your body.
  4. Pay close attention to how your thighs rotate. Observe how the left hip and leg tend to lift higher off the ground as they attempt to move deeper into the move. Even if it means you can’t lift your leg as high, keep the front pelvis parallel to the floor and hips in line with one another.
  5. Hold the position for 5–10 breaths. As you exhale, gently lower your left leg and fold forward while inhaling deeply. Repeat on the opposite side as soon as you are ready.

Standing Split Pose Contraindications:

    • Injury and Surgery:

If a student sustains an injury to their knees, hips, lower back, ankles, shoulders, arms, or neck, they should exercise caution. Since holding this position requires stretching out the entire body, it should be avoided if muscle or tendon wear and tear occurs. This pose is best avoided if you are recovering from surgery.

    • Blood Pressure:

People with high blood pressure may not benefit from the intensity of this forward bend balancing pose. Pressure is placed on the breathing and the heart when the body is balanced on one leg while the other is extended. Therefore, performing Urdhva Prasarita Eka Padasana (Standing Split Pose) is dangerous if you are experiencing blood pressure issues.

    • Migraine:

Standing Split Pose should be avoided by students who experience migraine-related symptoms. Students who already suffer from headaches may find this balancing yoga pose uncomfortable due to the pressure applied to the eyes and the head. However, using a wall as support can actually reduce pressure and be a better alternative.

    • Unstable Balance:

Students who are unsure of their balance or have problems with body balance should refrain from practicing the Standing Split Pose. Before attempting Urdhva Prasarita Eka Padasana, consider looking into easier intermediate-level poses that improve balance and flexibility (Standing Split Pose).

    • Sciatica:

The sciatic nerve is stressed and compressed by this balancing standing pose’s pressure on the hips and lower back. Students should exercise caution when stretching in Urdhva Prasarita Eka Padasana If they have a history of sciatica (Standing Split Pose). Before gradually progressing to this pose, it is recommended first to practice a few simple poses that are easier on the sciatic nerve but only under the supervision of a yoga instructor.


    • How to get better at standing splits?

At the beginning and intermediate levels, yoga practitioners can attempt various standing split variations.All practitioners can advance and improve standing splits with practice and flexibility drills.

    • How should the body be prepared for a standing split?

When your body is nicely warmed up, try this pose. A few Sun Salutations should be sufficient.

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