Pose library›Balance
Advanced · Balance

Standing Split
Urdhva Prasarita Eka Padasana

A forward-folding balance with one leg reaching upward and the standing leg remaining strong.

Instructional illustration of Standing Split
LevelAdvanced
Pose typeBalance
Primary focusHamstrings, Balance

How to practice Standing Split

  1. Begin in a standing forward fold with hands on blocks.
  2. Shift weight into one foot and lift the other leg behind you.
  3. Keep the hips level or open them only intentionally.
  4. Reach through both legs while maintaining a long, relaxed neck.

Practice tips

  • Keep the standing knee bent.
  • Use a wall to support the lifted foot.
Practice note: Avoid forcing the lifted leg higher or locking the standing knee.
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