Standing Split (Urdhva Prasarita Eka Padasana)
Standing split is an advanced standing balance yoga posture that targets the hamstrings through an active and gravity-assisted vertical stretch. It involves standing on one leg and lifting the other leg as high as possible while folding the torso toward the standing leg.
How to do it
- Begin in a standing forward fold with both hands on the floor.
- Shift your weight onto your left foot and begin to lift your right leg straight up behind you.
- Keep your hips as square as possible and raise your right leg as high as your flexibility allows.
- Walk your hands toward your left foot or grip the ankle for a deeper stretch.
- Hold for 20-30 seconds, then lower your right leg and repeat on the other side.
Form cues
- Keep your standing leg strong and micro-bent.
- Square your hips toward the floor.
- Engage your core to stabilize your balance.
- Reach through your lifted heel.
- Keep your gaze steady on one point.
Breathing: Maintain steady, rhythmic breathing throughout the hold to help your muscles relax into the stretch.
Common mistakes
- Opening the hip outward: This shifts the focus away from the hamstring and compromises alignment.
- Rounding the back significantly: This can strain the lower back instead of focusing on the leg stretch.
- Locking the standing knee: This puts unnecessary pressure on the joint instead of using muscle support.
- Holding your breath: This creates tension that makes balancing and stretching more difficult.
Muscles worked
Primary: hamstrings. Secondary: glutes, hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 30 seconds per side, rest 45s
Lose weight
3 sets x 20-30 seconds per side, rest 30s
Build muscle
3 sets x 30-45 seconds per side, rest 60s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have recent or chronic hip or lower back pain, ease off and choose a gentler stretching option.
- If you feel sharp or stabbing pain, stop immediately and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Do I need to touch my nose to my knee?
No. Focus on the height of your lifted leg and keeping your hips square; the depth of your fold will improve over time.
What if I lose my balance?
It is normal. Use a wall or a sturdy chair for support until your stability improves.
Is it okay to feel this in my lower back?
You should feel a stretch in the hamstrings. If you feel pinching in your lower back, ease off the depth of the fold.