Yoga Pose: Standing Splits (Ūrdhva Prasārita Eka Pādāsana)

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  • Standing Splits

  • Ūrdhva Prasārita Eka Pādāsana

  • ūrdhva = upward
  • prasārita = spread
  • eka = one
  • pāda = foot or leg
  • āsana = posture
  • Category:
    Standing / Balancing
  • Difficulty:
    Intermediate
  • Description:

    From a standing posture the weight of the body is balanced on one foot, the front torso is resting on the thigh and the other leg is extended up. The proper balance of external and internal rotation in each leg is important, especially for the standing leg. Specifically, pay attention to the angle of the knee. Keep the kneecap facing straight ahead. Feel how the downward energy of the standing leg creates an upward movement in the raised leg. Don't focus on how high the raised leg goes; instead, work toward directing equal energy into both legs. Hold the raised leg more or less parallel to the floor, or raise it slightly higher; ideally the torso should descend as the lifted leg ascends. The gaze is out in front of you.

  • Benefits:

    Calms the brain. Stimulates the liver and kidneys. Stretches the hamstrings, calves, and thighs. Strengthens the thighs, knees, and ankles. Stretches the back of the leg, the front thigh and groin.