Hello, lovely! We are so excited to dive into Standing Split with you today. This pose is such an invigorating way to wake up the body, find your focus, and maybe even see the world from a slightly different perspective. It’s a beautiful blend of strength and surrender that always leaves us feeling a little more energised.
Whether your lifted leg is hovering just off the mat or reaching high toward the sky, this pose is all about feeling into your own unique range of motion. It’s a fantastic way to stretch out those hamstrings and calves while building some serious stability in your standing leg. Remember, there is no “perfect” version of this pose—only the version that feels right for you in this moment.
In this guide, we’ll walk through how to safely flow into Standing Split, with plenty of options to use props so you can feel supported and steady.
How To Do Urdhva Prasarita Eka Padasana (Standing Split Pose)
Find your steady base
Start by standing tall at the top of your mat in Mountain Pose. Ground down through all four corners of your feet, engage your core gently, and let your shoulders melt away from your ears.
Shift your weight slowly
Shift your weight mindfully onto your right foot. Find a still point on the floor to gaze at—this “drishti” will be your best friend for staying balanced as we move.
Lift and square off
As you exhale, begin to hinge forward at the hips, lifting your left leg behind you. Keep your hips square to the mat rather than opening them out to the side; this helps keep your lower back happy and supported.
Reach for the sky
Reach your left foot toward the sky, flexing the foot to keep the leg active. If the floor feels a long way away, this is the perfect time to bring two blocks under your hands to bring the earth up to meet you.
Breathe into the sensation
Stay here for 5 to 10 deep, nourishing breaths. If you’re practising this as a Yin Yoga inspired hold, focus on softening where you can while maintaining your steady foundation.
Release with gentle care
When you’re ready, slowly lower your left foot back down to meet the right. Take a moment in a gentle forward fold or Mountain Pose to notice the tingle of energy moving through your legs before swapping sides.
The Benefits of Urdhva Prasarita Eka Padasana (and Yoga in General)
Standing Split is a wonderful way to build strength through your standing leg, specifically targeting your quads and glutes, while giving your hamstrings a deep, juicy stretch. Because it’s a mild inversion, it also helps to stimulate circulation and bring a fresh flow of oxygenated blood to the brain, leaving you feeling completely revitalised.
Beyond the physical, this pose is a beautiful practice for your nervous system. It requires a soft but steady focus to maintain balance, which helps to quiet the mind and dial down the volume on daily stress. It’s one of those poses that invites you to be fully present in the moment, noticing the subtle shifts in your weight and the rhythm of your breath.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding your steady centre even when life feels a little upside down, and learning to honour exactly where your body is today.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Adho Mukha Vrksasana Pose | Handstand
- How to Do Supta Parivrtta Garudasana Pose | Twisted Roots Pose
- How to Do Tadasana Pose | Mountain Pose
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
A free beautifully designed guide with step-by-step instructions, confidence boosts, and everything you need to feel ready — even if you don’t feel ready yet.
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Always merrymaking,
Emma + Carla