Standing Split – Urdhva Prasarita Eka Padasana

Standing Split is more than just a dramatic shape—it’s a powerful way to challenge your balance, unlock hamstring flexibility, and play with inversion energy while staying grounded. Whether you’re a dancer, athlete, or yogi, this pose offers a dynamic opportunity to go deep—both physically and mentally.

What Is Standing Split?

Standing Split (Urdhva Prasarita Eka Padasana) is a variation of the front split that’s done standing on one leg. It combines hamstring flexibility, hip control, and focused balance, making it a beautiful and rewarding pose in any flow.

You’re working both ends of the pose:

• Your standing leg reminds you to stay rooted and patient.

• Your lifted leg invites you to explore your edge and expand.

It’s a balance between effort and ease, challenge and compassion.

How to Get Into Standing Split

One of the best ways to enter Standing Split is from Warrior III. Here’s how:

1. From Warrior III, lower your hands to the floor (or blocks).

2. At the same time, lift your back leg as high as possible.

3. Try to keep the hips square—this is where the real challenge lies.

Feeling stable? Great! Now start playing with your balance:

• Try holding your standing ankle with both hands.

• Or bring your arms alongside your body, fingertips reaching toward the sky. 🔥

If your hamstrings are feeling tight, place a block under your hands for support. No need to push through discomfort—honor your body.

Wall Work: Boost Your Flexibility and Control

Want to deepen your split? Try it at the wall:

• Place your heel of the standing foot against the wall for grounding.

• Extend the other leg up the wall, using your arms to help push your hips back.

• You’ll feel a deep lengthening in your hamstrings and more lift in the top leg.

Another fun way to use the wall? Try tick-tock swings:

• Tuck the toes of your top leg under.

• Let the standing leg lift and swing like a cuckoo clock pendulum.

• It’s playful, powerful, and a great way to build dynamic control. 🤸‍♀️

🎥 Check the video below for a step-by-step on tick-tock swings.

How to Come Out of Standing Split

To release the pose:

• Bring the lifted leg down into a Standing Forward Fold.

• Or rise all the way up into Mountain Pose.

• You can also bend both knees to sit down and move into a Seated Spinal Twist—perfect for a transition.

Prep Poses: Open the Hamstrings First

Standing Split is not a warm-up pose. Your hamstrings need to be ready.

Warm up with a few of these before diving in:

• Downward Facing Dog

• Low Lunge with a Hamstring Stretch (Half Splits)

• Pyramid Pose

• Standing Forward Fold

These poses help release tension and prep your body for a safe and enjoyable Standing Split.

Benefits of Standing Split

This pose might look intense, but it comes with a ton of benefits:

• Stretches your hamstrings, calves, and hips

• Strengthens your thighs, glutes, and ankles

• Improves balance, focus, and body awareness

• Acts as a gentle inversion, helping to calm your mind, boost circulation, and shift perspective

Bonus: If you’re a dancer, gymnast, or movement artist, this pose builds the strength and flexibility you need to own your space with grace.