Standing Splits
Standing Splits
Standing Splits [Urdhva Prasarita Eka Padasana] is a great intermediate yoga posture that challenges balance, hamstring flexibility and spinal flexion.
It is a FUN one-legged balancing pose – I always enjoy the day when a student is ready to try it!
PREREQUISITE
PREREQUISITEStudent should be comfortable in WARRIOR III.
DIRECTIONS
From there, I like to take the practice to the wall.
Set the mat perpendicular to the wall, about 6-8″ away from baseboard.
Start in DOWNDOG, facing away from the wall.
Lift the right leg about parallel to the floor and place the forefoot on the wall.
Student then can walk their foot up the wall into 3 LEGGED DOG.
Once comfortable, they can lift their foot away from the wall.
BENEFITS
Strengthens lower legs, feet and ankles.
Stretches hamstrings.
Improves balance and mental focus.
WORK IN THE POSE
Try engaging the standing quad and lifting the standing kneecap.
ADVANCED VARIATIONS
Try holding onto your right ankle with your right hand.
Try holding with both hands.
Turn your gaze to look at your ankle (*this is very hard).
CONTRAINDICATIONS
Ankle and/or foot injuries
Blood pressure imbalances (This is an inversion and you may feel increased pressure in your head if pose is held). You know your body better than any expert, myself included.
If you’d like to learn this pose and other ways yoga can build you a strong and flexible body, consider becoming one of my private clients.
I also have themed yoga videos on YouTube.
Namaste,
Catherine
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Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
