Standing Split, or Urdhva Prasarita Eka Padasana in Sanskrit, is a beautiful and challenging yoga pose that combines balance, strength, and flexibility. The name may sound fancy, but don’t let it intimidate you. Urdhva means “upward,” Prasarita means “stretched out,” Eka means “one,” and Pada means “leg.” Put it all together, and you have a pose that stretches one leg upward while balancing on the other.
If you’ve ever wondered how yogis seem to defy gravity with one leg reaching for the sky, this pose is a great way to explore your potential while getting a fantastic stretch. In this blog post, we’ll dive deep into how to do Standing Split, the amazing benefits it offers, and variations to suit every skill level.
What is Standing Split (Urdhva Prasarita Eka Padasana)?
Standing Split is a dynamic yoga pose that involves balancing on one leg while the other stretches upward toward the ceiling. It’s part of many yoga sequences, often included in balance-focused flows or as a transition between poses.
This pose challenges to your strength, flexibility, and focus all at once. It’s not just about how high you can lift your leg (though that’s a fun goal!); it’s about maintaining balance, engaging your core, and lengthening through the spine.
How to Do Standing Split
Let’s break it down step by step so you can practice with confidence:
Step 1: Prepare Your Body
Before attempting Standing Split, warm up your hamstrings, hips, and spine. Poses like Downward Dog (Adho Mukha Svanasana), Forward Fold (Uttanasana), and Low Lunge (Anjaneyasana) are great prep poses.
Step 2: Start in a Forward Fold
- Stand in Mountain Pose (Tadasana) at the top of your mat.
- Inhale and lengthen your spine.
- Exhale and fold forward into a Forward Fold (Uttanasana), letting your hands rest on the ground or blocks.
Step 3: Lift One Leg
- Shift your weight into your left foot.
- On your next inhale, lift your right leg straight back and then up toward the ceiling.
- Keep your hips squared to the ground as much as possible.
Step 4: Balance and Engage
- Place your hands on the floor, blocks, or your standing leg for support.
- Engage your core and press firmly into your standing foot for balance.
- Imagine your lifted leg reaching long rather than just high—length is key.
Step 5: Deepen the Pose
- Flex or point the toes of your lifted leg to engage it fully.
- Allow your chest to draw closer to your standing leg, deepening the stretch in your hamstring.
Step 6: Transition Out
- Slowly lower your lifted leg back to meet your standing leg in the Forward Fold.
- Repeat on the other side.
Benefits of Standing Split
Standing Split isn’t just a pretty pose—it offers many physical, mental, and emotional benefits. Here’s why you should add it to your practice:
1 . Improves Hamstring Flexibility
The pose provides an intense stretch for the hamstrings of the standing leg, which helps improve overall flexibility over time.
2. Builds Strength and Stability
Balancing on one leg activates your core and glutes, and stabilizes muscles in your feet and ankles.
3. Enhances Focus and Concentration
Balancing requires you to stay fully present, helping to improve mental focus and calm your mind.
4. Opens Hips and Relieves Tension
The lifted leg helps stretch and open your hip flexors, which can get tight from sitting too much.
5. Encourages Mind-Body Connection
This pose demands both strength and flexibility, encouraging you to listen to your body and find a harmonious balance.
Common Mistakes and How to Avoid Them
Even seasoned yogis sometimes stumble in Standing Split. Here’s what to watch out for:
- Overarching the Back: Instead of focusing solely on lifting your leg, think about elongating your spine.
- Collapsing into the Standing Leg: Engage your standing leg’s quadriceps and avoid locking the knee.
- Twisting the Hips: Keep your hips squared to the mat to maintain alignment.
- Rushing the Lift: This pose is about control, so take your time.
Variations of Standing Split
Not quite there yet? Or looking to spice up your practice? These variations have got you covered:
1 . Beginner-Friendly Variation
If balancing feels too tricky, keep your hands on yoga blocks or a sturdy surface like a wall for extra support.
2. Advanced Variation
For a deeper challenge, clasp your standing ankle with one or both hands, pulling your chest closer to your leg.
3. Wall-Assisted Split
Practice against a wall by placing your lifted foot on the wall. This helps you work on alignment and build strength.
4. Arm Balance Transition
The transition from Standing Split into a Handstand for an exciting twist (advanced yogis only!).
5. Revolved Standing Split
Add a twist by reaching the opposite hand toward the standing ankle while opening your chest.
Tips for Mastering Standing Split
- Warm-Up Properly: Loosen up those hamstrings and hips before diving in.
- Focus on Length, Not Height: A long, aligned leg is better than forcing it high.
- Use Props: Blocks can make a huge difference in supporting your balance.
- Breathe!: Your breath is your anchor—inhale for length, exhale for depth.
Incorporating Standing Split into Your Practice
Standing Split is a versatile pose that fits into many yoga flows. Here’s how you can use it:
- As a Transition: Move into Standing Split from Warrior III (Virabhadrasana III) or Half Moon (Ardha Chandrasana).
- In a Balance Sequence: Combine it with the Tree Pose (Vrikshasana) and Eagle Pose (Garudasana).
- As a Cooling Stretch: Use it as a deep stretch toward the end of your practice.
The Mindful Approach to Standing Split
Remember, Standing Split isn’t about perfection—it’s about exploration. Whether your leg is at 90 degrees or you’re just starting to lift it off the ground, every bit of effort counts. Yoga is a journey, not a destination, and this pose is no exception.
So grab your mat, take a deep breath, and embrace the challenge of Urdhva Prasarita Eka Padasana. You’ll not only build strength and flexibility but also deepen your connection to yourself—one stretch, one breath, and one wobble at a time.
Final Thoughts
Standing Split is more than just a fancy yoga pose; it’s a celebration of balance, strength, and mindfulness. With consistent practice and a touch of patience, you’ll find yourself reaching new heights—literally and figuratively.
So, are you ready to give Urdhva Prasarita Eka Padasana a try? Roll out your mat, trust the process, and most importantly, enjoy the journey!
Let us know how your Standing Split practice is going in the comments below. Happy stretching! 🧘♀️
FAQs
Q1. Do I need to be super flexible to try Standing Split?
Not at all! Standing Split is a pose that grows with your practice. You don’t need to lift your leg high right away. Focus on building balance, strength, and flexibility gradually. Using props like yoga blocks or practicing near a wall can help you ease into the pose safely.
Q2. What should I do if I can’t balance in Standing Split?
Balancing in Standing Split can be tricky, especially when you’re just starting out. Here are a few tips:
Place your hands on blocks or a stable surface for support.
Practice near a wall to catch yourself if needed.
Engage your core and focus on a fixed point (drishti) to improve stability.
With time and practice, your balance will improve!
Q3. Can Standing Split help relieve tight hamstrings?
Yes! Standing Split is excellent for stretching and lengthening the hamstrings of your standing leg. To avoid strain, make sure to warm up before attempting the pose, and don’t push yourself too hard. Listen to your body and deepen the stretch gradually over time.
If you have more questions about Standing Split or yoga in general, drop them in the comments below!

Sonu is a passionate yoga teacher with over 6+ years of experience helping individuals find balance, strength, and inner peace through the transformative power of yoga. As the creator of Pure Yoga Vibes, Sonu shares expert insights, inspiring practices, and a wealth of knowledge to support your wellness journey. Dedicated to creating a space for growth and mindfulness, Sonu’s mission is to make yoga accessible and enjoyable for everyone. For inquiries or collaborations, feel free to reach out at contact@pureyogavibes.com.