Urdhva Prasarita Ekapadasana: Standing Splits Pose
ADJUSTMENTSÂ Â | Â Â BENEFITS| Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Urdhva prasarita ekapadasana (OORD-vah pra-sa-REE-tah EH-kah pahd-AS-ah-nah) is a great pose for practicing balance and increasing flexibility in the hamstrings. Standing splits also helps stabilize the hips and pelvis (with correct, closed-hip alignment), making it a great pose for building a solid foundation for your asana practice.
Philosophy + Origin
A variation of Hanumanasana (front splits pose), standing splits requires many of the same physical attributes and awareness. This version of the splits is physically challenging and asks to respect where you are today. Think of your lifted leg as an opportunity to strive and your lower leg as a reminder to be patient with your capacity at this moment.
ADJUSTMENTS/MODIFICATIONS:
- Place two blocks under your hands to bring the ground closer to you.
- Put the sole of your lifted foot against a wall for more stability.
STEP-BY-STEP:
- Begin in a lunge with your right foot forward. Place your hands on either side of your front foot, on blocks or the ground.
- Shift your weight onto your right foot and slide your left foot in, then lift it off the ground.
- Find a halfway lift in your torso, then fold your chest toward your toes.
- Lift your left leg up as high as you can while keeping hips level to the ground.
- Hold for up to 60 seconds before lowering the left leg to a forward fold. Pause for a few breaths then step the right foot back and repeat on the other side.
PREPARATORY POSES:
- Head to knee pose | Janu sirsasana
- Wide-legged forward fold | Prasarita padottanasana
- Half splits pose
SEQUENTIAL POSES:
- Front splits pose | Hanumanasana
- Dancers pose | Natarajasana
COUNTER POSES:
- Standing forward fold | Uttanasana
SANSKRIT:
- Urdhva = upward
- Prasarita = wide stance
- Eka = one
- Pada = foot
- Asana = pose
PHYSICAL BENEFITS:
- Stretches hip flexors, calves, and hamstrings.
- Creates stability in pelvis and hips.
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Uttanasana: Standing Forward Bend
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
A soothing posture for body and mind, uttanasana (OOT-tan-AHS-ahna), or standing forward bend, is straightforward but far from simple. Requiring flexibility in hamstrings, hips, and calves, uttanasana also requires patience. Watch the ebbs and flows in your body and life reflected in this simple posture.
Philosophy + Origin
In uttanasana, knowing when to accept intensity and when to be content with where you are is key to steady progress without injury or frustration. It’s easy to try to push for more — with uttanasana, this means wanting to be more flexible or pushing further into the pose. Rather than struggling, use the posture to practice santosha (contentment). Can you accept both the intensity and your capacity right now?
