Standing Splits Variation At Wall - Urdhva Prasarita Eka Padasana Variations

Standing Splits Variation At Wall - YanvaYoga


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.

Step-by-Step Instructions

Step 1
Stand close to the wall with both heels against the wall.
Step 2
Bend forward and place the hands on the floor.
Step 3
Shift the weight forward to make space between the hips and the wall
Step 4
Bend the left knee and slowly extend the leg towards the wall, straightening the leg gradually.
Step 5
Aim to have the left thigh on the wall.
Step 6
Move the hands closer to the right leg and keep the forward bend
Step 7
Stay with eyes open and normalize the breath.

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.


High or low blood pressure


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

Is it safe to do Standing Splits against a wall?

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.

Can Standing Splits at wall help with flexibility?

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.

What if I can't touch the wall with my foot in Standing Splits?

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.

Can I injure myself doing Standing Splits at the wall?

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.

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.