Standing Split – Urdhva Prasarita Eka Padasana
Benefits
The Standing Split pose strengthens your legs and stretches your hamstrings, calves, thighs and groin. It also helps improve balance.
Contradictions and Cautions
Be careful with this pose if you have any back injury, especially lower back injury, as well as any ankle or knee injury.
Tips, Observations, and Pointers
Use the wall or the or hook your ankle over a chair back if you are having trouble lifting your leg.
Warm up your hamstrings before attempting this pose.
Modifications
Beginners should use a block if their hands do not reach the floor comfortably. If you have trouble raising your leg, bend your grounded leg a bit and then lift your other leg a little higher. Slowly unbend your grounded leg.
To advance the pose move both hands to the ankle of your grounded foot.
Other Similar Poses
The Mechanics of the Pose
- Begin in the Standing Forward Bend.
- Bring your weight to the right leg and lift your left leg up behind you.
- Make sure your hands stay firmly planted to the floor. Keep your hips squared.
- Deepen the stretch by walking your hands closer to your right foot.
- Try to maintain an equal strength between both legs. Hold for 30 seconds to 1 minute.
- Lower your left leg as your deeply exhale.
- Repeat on other side.
{ 1 comment… read it below or add one }
I heard pops while doing standing split with a bind.. My leg collapsed and feels like I have no strength in my hamstring. Can you tell me if this is a common injury while doing this pose. I’m icing it now. Thank you. Amy