Standing Split Pose - Urdhva Prasarita Eka Padasana

Standing Split Pose - YanvaYoga


Standing Split Pose or Urdhva Prasarita Eka Padasana stretches the back muscles, hamstrings, groin, and leg muscles and improves body balance. In Sanskrit, Urdhva means upward, Prasarita means to spread out, Eka means one, Pada means leg and Asana means a yoga posture. Urdhva Prasarita Eka Padasana is an intermediate to advanced level pose, which also gives benefits similar to other inverted poses.

Step-by-Step Instructions

Step 1
Begin in a lunge with your right foot forward. Place your hands on either side of your front foot, on blocks or the ground.
Step 2
Shift your weight onto your right foot and slide your left foot in, then lift it off the ground.
Step 3
Find a halfway lift in your torso, then fold your chest toward your toes.
Step 4
Lift your left leg up as high as you can while keeping hips level to the ground.
Step 5
Hold for up to 60 seconds before lowering the left leg to a forward fold. Pause for a few breaths then step the right foot back and repeat on the other side.

Benefits and Contraindications


Improves your balance

Strengthens and stretches your hamstring muscles, calf muscles, quadriceps muscles and groins

Stretches and strengthens your spine

Stimulates liver and kidney, regularizes their functions

Good remedy for headache, anxiety, insomnia and mild depression

Enhances your focusing power and concentration

Relieves body fatigue

Removes tension from and relaxes your cervical spine, relieves neck pain


High or low blood pressure


Low back pathologies

Ankle, knee, or hip injury

Shoulder injury

Modifications, Probs and Tips

Be sure to warm up properly before attempting this asana. That way, you’ll not only be better prepared to achieve your full potential within this pose, but you’ll reduce your risk of injury.

Tap into your imagination to help you achieve a Standing Split. As you fold forward, picture your lifted leg rising up as if a powerful balloon were tied to your ankle. At the same time, picture sand pouring down towards your head and through your standing leg, anchoring you down to the earth.

Frequently Asked Questions


Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.