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Yoga Poses Guide
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Standing Split

Urdhva Prasarita Eka Padasana

OORD-vah pra-SAR-ee-tah eh-kuh PAH-DAH-sah-nah
Standing Split
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Stretches and strengthens legs
Stimulates kidneys and liver
Improves memory and concentration

How to perform standing split

  1. Stand with your feet together and parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Reach your palms toward the floor on either side of your feet.
  2. Draw your kneecaps up and lift your sitting bones toward the sky. Shift your weight to your right foot. Reach your left foot back and up with an inhale. Draw your torso toward your thigh.
  3. Hold the pose and take slow, deep breaths.
  4. Lower your leg with an exhale. Change sides.
Alignment cues
  • Square hips toward floor
  • Point standing knee forward
  • Draw torso toward thigh
  • Relax neck
Modification: Lift raised leg parallel to the floor.
Avoid this pose if you have high blood pressure.
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More yoga poses to discover

Standing split (Urdhva Prasarita Eka Padasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and inversions and standing categories. This asana targets ankles and calves and hamstrings and also involves quadriceps and spine muscles. Standing split stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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