Standing Split

Urdhva Prasarita Eka Padasana

Pronounce: OORD-vah pra-SAR-ee-tah eh-kuh PAH-DAH-sah-nah

Instructions

Stand with your feet together and parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Reach your palms toward the floor on either side of your feet. Draw your kneecaps up and lift your sitting bones toward the sky. Shift your weight to your right foot. Reach your left foot back and up with an inhale. Draw your torso toward your thigh. Hold the pose and take slow, deep breaths. Lower your leg with an exhale. Change sides. Alignment Cues: Square hips toward floor Point standing knee forward Draw torso toward thigh Relax neck Modification: Lift raised leg parallel to the floor.
Exercise Name: Standing Split Instruction: Stand with your feet together and parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Reach your palms toward the floor on either side of your feet. Draw your kneecaps up and lift your sitting bones toward the sky. Shift your weight to your right foot. Reach your left foot back and up with an inhale. Draw your torso toward your thigh. Hold the pose and take slow, deep breaths. Lower your leg with an exhale. Change sides. Alignment Cues: Square hips toward floor Point standing knee forward Draw torso toward thigh Relax neck Modification: Lift raised leg parallel to the floor. Primary Body Parts: Calves, Hamstrings, Ankles Secondary Body Parts: Quadriceps, Spine Equipments: Categories: Forward bends, Inversions, Standing