Urdhva Prasarita Eka Padasana, or Standing Split, is a one-leg standing forward fold. The raised leg should lift through hip movement without forcing the standing knee or rounding the spine excessively.
Navigator
Preparation
- Practise a standing forward fold with bent knees.
- Use a wall-supported one-leg balance.
- Prepare the hamstrings gradually.
- Place blocks beneath the hands.
Steps
- Begin in a standing forward fold.
- Place the hands on blocks.
- Shift weight into one foot.
- Lift the opposite leg behind you.
- Keep the standing knee slightly bent if needed.
- Square or gently open the pelvis according to the chosen variation.
- Lower the raised foot slowly.
Modifications
- Keep the raised foot on a wall.
- Lift the leg only to hip height.
- Use high blocks.
- Bend both knees.
- Practise from a short lunge.
Common mistakes
- Locking the standing knee.
- Forcing the raised leg higher.
- Rounding to reach the floor.
- Holding the breath.
Practice limits
Reduce the height when the standing ankle, knee, hamstrings or lower back feel strained. Use wall support and learn advanced balance transitions from a qualified yoga teacher.