How to do Standing Split Pose??

Standing  Split  Pose

is also called Urdhva Prasarita Eka Padasana . It can also be called as the one foot extended upward pose. This  pose tones your complete and provides  stretch from neck to ankle. This asana might seem impossible in the beginning  but you just need to balance your body. Once you balance your body you can master the asana within few days.


  • Initially stand in the warrior pose and raise your left arm and simultaneously extend your right leg.

  • Exhale and slowly twist your torso towards right and lift your leg high into the air.

  • Slowly lean forward and start positioning your torso on your right thigh and let your hands rest on the floor in such a way that your whole body weight is being balanced by your right hand.

  • Standing Split Pose

  • Shift your weight on your right leg and straighten your left leg over your head.

  • Make sure to have your pelvis parallel to the floor and while doing so you might want to tilt to the left to balance your body weight.

  • Rotate your leg and hip joint correctly and cautiously.

  • [caption id="attachment_627" align="aligncenter" width="250"]Standing Split Pose Done with the support from wall[/caption]

  • Keep both of your legs and knees straight . Your knee caps should face straight head.

  • Try to keep your airbone leg straight and stand straight simultaneously.

  • With time you will become more flexible and will be able to grasp the leg standing on the floor as the other leg ascends.

  • Urdhva Prasarita Eka Padasana

  • The leg will begin to ascend as your torso descends.

  • Stay in the pose for 30 seconds and try to increase the time to 1 minute .

  • Repeat the pose with your other leg . Slowly exhale while coming to the normal position.

  • Standing Split Pose Benefits

  • Standing Split Pose stretches your leg muscles , hamstrings, calves and thighs.

  • This asana is highly effective for loosing thigh weight .

  • Improves your body posture .

  • Improves your blood circulation and counters stress .

  • Strengthens your immune system.

  • Cautions for Standing Split Pose

  • People with severe  lower back pain and knee injuries should refrain from this asana

  • Menstruating ladies in their final phase do it with caution.

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