Standing Splits
Urdhva Prasarita Eka PadasanaA standing balance folded over one leg with the other lifted high behind, building hamstring length and single-leg control. A transition and a balance in one.
- 01From a forward fold, bring both hands to the floor or blocks.
- 02Shift the weight into one leg and lift the other straight up behind you.
- 03Keep the standing leg strong with a soft knee.
- 04Square the hips toward the floor rather than opening them out.
- 05Draw the torso toward the standing shin as the top leg reaches up.
- 01Root down through the standing foot.
- 02Reach the top heel to the ceiling.
- 03Keep the hips level, not splayed open.
- 01Opening the lifted hip to gain height — keep the hips square.
- 02Locking the standing knee — keep a micro-bend for control.
- 03Sinking all the weight into the hands — the standing leg holds the pose.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.