Standing Splits, or Urdhva Prasarita Eka Padasana in Sanskrit, is a pose that enhances both flexibility and balance. It is often practiced toward the middle or end of a yoga sequence, allowing the body to tap into deeper stretches and greater strength after proper warm-up. Although the goal may appear to be to reach the highest leg lift possible, the true essence of this pose lies in balance, control, and mindful engagement of the muscles.

Aligning Your Standing Splits…

1. Firmly ground into all four corner of standing foot (both sides of heels and bones beneath the big and pinky toe). 

2. On standing leg, kneecap faces forward and thigh rotates inward.

3. Toes reach directly upward (not pointing out to the side) and heel draws down to ensure a closed hip. 

4. Inward rotation of floating leg to draw him closed. 

5. Ribs are even, drawing back towards standing leg. 

6. Top of head reaches down to the mat, reaching nose to standing knee. 

1. Ground into the four points on your standing foot, toes relaxed and not gripping the mat. 

2. Extend your lifted leg directly behind you, creating a capital L shape with both legs (hence the name of the pose ).

3. Flex your floating foot, toes point directly down to the mat to ensure a closed hip.

4. Hands on blocks to support the upper body as you find a straight spine and actively lengthen through the top of your head.

5. Engage core by drawing your navel up towards your spine & actively draw shoulders back to open heart and chest.

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