How to Perform the Standing Split Pose in Yoga

The standing split, or urdhva prasarita eka padasana, is one of the more challenging inversions you’ll encounter in your practice of yoga since it will require a good amount of balance and dexterity to come into the pose. The easiest way to come into this posture is by bringing yourself into the second variation of warrior and using your body position as a sort of gateway to the pose. If done correctly, you should feel a nice stretch in your groin, thighs, calves and hamstrings while strengthening your legs in general.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing

1. Start on the mat in an upright position with your feet together and your arms resting at your sides.

2. As you exhale, step out wide, positioning your feet to approximately 4 feet apart, and raise your hands above your head, bringing your arms so they are next to your ears and perpendicular to the floor.

3. Swivel your feet to the right--turning your right foot out about 90 degrees and your left foot in about 45 degrees.

4. On your next exhale, turn your torso to the right, aligning your sternum with your right leg, and square off your hips. Inhale and hold for a moment.

5. As you exhale, bend your right leg until the knee is directly above the ankle. This action should bring your right shin perpendicular to and your right thigh parallel with the floor. Inhale and hold for a moment.

6. On your next exhale, bend forward until your torso comes to rest on your right thigh and you’re able to place both hands on the floor next to your right foot--left hand to the inside of the foot and right hand to the outside of the foot. Most people will need to draw the heel of their left foot off the ground as they move into this position.

7. As you inhale, straighten the knee of your right leg, bringing the thigh in line with the shin and perpendicular to the floor. This movement should draw the left foot off the ground until the left leg is parallel with the floor.

8. Hold this position for 30 to 60 seconds, breathing evenly and easily, before coming out of the pose.

9. Repeat for the other side of the body, replacing right for left and left for right.

Tips & Warnings

• If you have trouble finding your balance in the standing split try practicing near a wall for support. As your familiarity increases, move away and perform on your own.
• If you feel you can raise the elevated leg higher than parallel with the floor, continue to raise this leg as you move your torso into your standing leg.
• If you suffer from a knee or ankle injury, avoid practicing the standing split unless under the supervision of a certified and experienced yoga instructor.

Resources

• Yoga Journal
• Yoga Alliance

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