Pose library›Balance poses
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.
AdvertisementReserved for a relevant, non-intrusive sponsor

Understanding Standing Split

Standing Split is categorized as a advanced balance pose with an emphasis on Hamstrings and balance. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Fix the gaze on a steady point and keep breathing naturally.
  • Use a wall or chair while learning the weight shift.
  • Step out before fatigue changes the shape of the standing foot or knee.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Tree Pose VrksasanaSide Plank VasisthasanaHalf Moon Pose Ardha Chandrasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.