Standing Split (Sanskrit: Ūrdhva Prasārita Eka Pādasana / ऊर्ध्व प्रसारित एक पद्मासन)
In Sanskrit, the word ‘Urdhva’ means upright or high and ‘Prasarita’ means extended. So, Urdhva Prasarita Eka Padasana (Ūrdhva Prasārita Eka Pādasana) is practiced by lifting one leg upwards while pressing the other one firmly into the floor. It’s a deep hip-opening inversion pose. Therefore, it should be practiced only once we‘ve mastered poses like the Pyramid Pose, Warrior III, and Uttanasana.
Instructions for Doing the Standing Split
- Start by standing in the Mountain Pose or Tadasana (Tāḍāsana), which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- With an exhalation, bend your torso forward and catch your right ankle with your left hand while resting your right hand on the floor near your right foot.
- Gently rest your head or chin (whichever is convenient for you) on your right knee.
- Now, lift your left leg upwards as high as it’s possible for you. Keep it absolutely straight and point your toes upwards.
- Hold this position for about 20 to 30 seconds, breathing normally, without any jerks.
- Now, with an inhalation, bring your left leg down to the ground and lift your torso up to reassume step 1’s position (Tadasana).
- Again, repeat all the steps with your right leg now. This time, catch your left ankle with your right hand while resting your left hand on the floor near your left foot.
- Lift your right leg up and hold for another 20 to 30 seconds and then come back to Tadasana position.
Benefits of Doing Urdhva Prasarita Eka Padasana
- It’s a very effective asana for weight loss.
- It tones and strengthens the hamstrings, glutes, quads, thighs, calf muscles, and ankles.
- This asana also engages the lower back, abdomen, chest, and diaphragm, instilling spinal flexibility, and agility.
- It stimulates the vital organs, helps increase lung capacity, and is helpful in curing ailments like asthma, sinus, mild depression, insomnia, and chronic fatigue.
- Standing Split is a powerful balancing pose as well. It enhances your sense of balance and coordination while increasing your ability to concentrate.
Precautions
- Do not practice this asana if you have a shoulder, knee, hip, neck, or spinal injury.
- Those with high blood pressure, severe migraines, and sciatica should also avoid this pose.
- If lifting your leg properly is difficult in the beginning, try practicing the asana against a wall.