Standing Splits Variation At Wall - Urdhva Prasarita Eka Padasana Variations
Contents
Standing Splits Variations At Wall, or Urdhva Prasarita Eka Padasana Variations, is a challenging pose that will increase your flexibility and focus.
It is one variation of splits at the wall involves placing the back foot against the wall while extending the front leg forward into a split. This variation allows practitioners to deepen the stretch in the front leg while also providing additional support and stability through the use of the wall.
The wall will give you guidance and balance at first. Once you have practiced and are comfortable with your ability, you can try a more advanced version away from the wall.
Pose Detail
- Difficulty: Advanced
- Body Position: Arm & Leg Support, Forward Bend Yoga Poses, Inversion Yoga Poses, Standing Yoga Poses
- By Type: Balancing Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Strengthening Yoga Poses
- By Benefit: Yoga Poses For Anxiety And Panic Attack, Yoga Poses For Stress Relief
Step-by-Step Instructions
Benefits and Contraindications
Stretches the hamstrings, calves and quads.
Tones and strengthens the legs, feet and ankles
Improves balance and focus
Increasing blood flow to the brain and calming the nervous system.
Recent or chronic ankle, knee, or low back injury.
Pregnancy
High or low blood pressure
Migraine
Photo poses in different angles
Modifications and Props for Beginners
- Prop your bottom heel up on a yoga block to elevate the heel and lessen the calf stretch.
- Plant your bottom foot way farther away from the wall.
- Bend the lifted leg.
Useful Tips
- Warm up your body with some gentle stretches before attempting the splits pose at the wall.
- Listen to your body and move slowly and mindfully. Do not push yourself too hard or too fast.
- Breathe deeply and steadily throughout the pose to help you relax and release tension.
- Practice regularly to improve your flexibility and form. Consistency is key.
- Use Jalandhara bandha to control the blood flow to your head
Frequently Asked Questions
Yes, practicing standing splits variations against a wall is generally safe for most people. However, it is important to listen to your body and not push beyond your limits. If you have any injuries or conditions that may be aggravated by this pose, consult with your doctor or a qualified yoga instructor before attempting it.
Yes, standing splits can help improve your flexibility in your hamstrings, hips, and lower back. Regular practice can help you gradually deepen the stretch and improve your form.
If you cannot touch the wall with your foot, you can use a yoga block or cushion to support your foot and help you reach the wall. You can also try practicing the pose without the wall until you feel comfortable enough to add it in.
It is possible to injure yourself doing standing splits at the wall if you push yourself too hard or do not use proper form. To reduce the risk of injury, practice mindfully, listen to your body, and use modifications and props as needed. If you experience any pain or discomfort, come out of the pose and rest.
Variations
- Standing Split Pose
- Splits Pose
- Standing Split With Blocks
- Standing Split With A Chair
