Standing Split

Standing Split , or Urdhva Prasarita Eka Padasana , is a balance and inversion pose that challenges the flexibility of the hamstrings and hips, while strengthening the legs and improving balance. This pose stretches the entire back of the body and is a good choice for increasing flexibility, especially as part of a warm-up for deeper hip openers or split poses.

Correct technique

How to perform the Standing Split :

  1. Start in Standing Forward Bend (Uttanasana), with your feet hip-width apart.
  2. Place your hands on the floor or on blocks in front of you for support.
  3. Balance your body on your right foot and lift your left leg as high as possible behind you while keeping your hips square to the floor.
  4. Extend your torso forward, keeping your right knee soft to maintain balance.
  5. Hold the position for 5-10 breaths, before slowly lowering your left leg back down and repeating on the other side.

Common mistakes

  • Open hips : Avoid opening the hips. Focus on keeping your hips parallel to the floor for a deeper, more controlled stretch.
  • Rounding of the back : Keep the back long and avoid collapsing in the upper body. Focus on lengthening your spine toward the ground as you lift your back leg.
  • Uneven weight distribution : Distribute the weight evenly between the standing leg and the hands for better balance and stability.

Modifications and variations

If the Standing Split is challenging, try these modifications:

  • Use of wall : Use a wall behind you to support the lifted leg and help with balance while working on flexibility.
  • Block under the hands : Place the hands on blocks for extra support and to maintain the length of the back without losing balance.

Video demonstrations

1. Step-by-Step Guide to the Standing Split (Women)

In this video you will learn how to master the Standing Split with proper technique and deep stretches for better flexibility.

2. How to do the Standing Split with Variations (Women)

A guide showing variations of the Standing Split for both beginners and advanced athletes.

Number of repetitions and sets

Hold the Standing Split for 5-10 breaths per side, and repeat 2-3 times. Include this position as part of a warm-up or finish off a hip and leg focused exercise.

Breathing technique

Inhale deeply as you lengthen your torso, and exhale as you lift your back leg higher. Use your breath to stabilize your balance and deepen the stretch in your legs.

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