Urdhva Prasarita Eka Padasana | Standing Split Pose

This Yoga pose is the standing split pose, which tones your body. In yoga, split is used for giving you a good stretch. Before Practicing this Asana, you have good flexibility in your legs, neck, and back. The word Urdhva Prasarita Eka Padasana is coming from Sanskrit. In this, Urdhva= Elevated, upright, erect. Prasarita= Spread stretched out, expand or extend. Eka= One, single. Pada= Foot and the meaning of Asana is pose, seat or posture.

Another Name: – Standing Split Pose

Level of Asana: – Intermediate/ Advance

Preparatory Yoga Poses: – Padangusthasana, Prasarita Padottanasana, Uttanasana, Janu Sirsasana, Paschimottanasana, Adho Mukha Svanasana, Supta Padangusthasana

Follow Up Poses: – Bhujangasana (Cobra Pose)

Focusing Chakra: – The Wisdom Chakra (Manipura chakra)

Steps of Urdhva Prasarita Eka Padasana

  • First of all, Lift your left arm up along with expands your right leg. Bend your torso towards the right when you breathe out. After that raise your left leg off to the floor (into the air).
  • After that, gently lean forward and move your torso to your right thigh. Keep your hands in resting position on the floor to manage the body weight.
  • Now, gently shift your body weight on your right leg while you are straightening left leg over your crown (head).
  • Note that, you have to rotate your hip joint and leg in a right way during performing this Asana.
  • Make sure that, you should keep your pelvis parallel to the ground; so that it may want to tilt towards the left for balancing your weight.
  • During the process, keep your both legs and knees erect, both of your knee caps facing straight direction. For keeping the lifted leg straight in the air you should push your chest towards the standing leg. Once you maintain the flexibility clasp your standing leg on the floor. Your torso descends your leg will ascend.
  • Hold the position about 30 to 60 seconds. Gently breathe out and slowly put down your leg on the floor and get back to the standing position.
  • Imitate the same process with your opposite leg.

(Beginner may use the support of wall for assisting lifted leg. Relax your neck and gaze towards your knee and keep in mind that not to strain your back. Raise your leg as much as you can).

Benefits of Standing split Pose

  • Standing Split Pose improves your balance stimulates your kidneys and liver.
  • Urdhva Prasarita Eka Padasana Give relief in Fatigue, headache, anxiety, mild depression, and insomnia.
  • Improves your focusing power. Stretches and strengthens your hamstrings, calves, quads, and groin.
  • Remove the tension from your cervical spine and good Yoga pose for your spine also.


High or low blood pressure person, first concern your doctor. Avoid Urdhva Prasarita Eka Padasana (Standing Split Pose), in a migraine, low back pain, hip injury, ankle also in knee and shoulder injury. Take deep breathing during each step. Immediately don’t press or push yourself for performing the full standing split. Put on comfortable clothing before practicing any asana. Try to practice Pranayama and meditation after the asana.

(Hypertension kills our youngsters; so follow the healthy life style)

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