Standing Split Pose Urdhva prasarita ekapadasana

: 3 min

: 70 points

: 8 kcal

Standing Poses

Static

Benefits

Improves balance
Relaxes the back muscles
Improves hip joint mobility
Strengthens the gluteus maximus
Stretches the backs of the legs
Strengthens the leg muscles

Contraindications

Pregnancy

Low blood pressure

Technique

Bend your knees, fold forward and place your hands on the floor. Slowly lift your right leg behind and above you as high as feels comfortable. Keep your left leg straight and draw your torso gently toward it, pressing into your hands. Take 5–7 breaths without forcing the pose. Bend your left knee, lower your right foot, rise to Mountain Pose and repeat on the other side.

If It’s Difficult

Place your hands on stable blocks if you cannot reach the floor. Keep your raised leg low at first and your pelvis level as you find your balance.

Where It Appears

Yoga

Challenges

Standing Split Pose appears 53 times in yoga classes

Topic	Title	Time
Strength	Strength Routine 90 min	90 min
Legs	Slim Legs 60 min	60 min
Legs	Slim Legs 90 min	90 min
Flexibility	Splits 90 min	90 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 min
Energy	Restore Your Energy 90 min	90 min
Flexibility	Flexible Body 20 min	20 min
Flexibility	Flexible Body 25 min	25 min
Flexibility	Flexible Body 30 min	30 min
Flexibility	Flexible Body 45 min	45 min
Flexibility	Flexible Body 60 min	60 min
Flexibility	Flexible Body 90 min	90 min
Running	Before Your Run 90 min	90 min
Sexual health	Women's Strength 20 min	20 min
Sexual health	Women's Strength 25 min	25 min
Sexual health	Women's Strength 30 min	30 min
Sexual health	Women's Strength 45 min	45 min
Sexual health	Women's Strength 60 min	60 min
Sexual health	Women's Strength 90 min	90 min
Sports	Yoga for Tennis Players 90 min	90 min
Sports	Yoga for Skiers 90 min	90 min
Sleep	Sound Sleep 90 min	90 min
Relaxation	Moon Sequence 45 min	45 min
Relaxation	Moon Sequence 60 min	60 min
Relaxation	Moon Sequence 90 min	90 min
Sexual health	Men's Strength 45 min	45 min
Sexual health	Men's Strength 60 min	60 min
Sexual health	Men's Strength 90 min	90 min
Relaxation	Relaxation 90 min	90 min
Energy	Awaken Your Strength 25 min	25 min
Energy	Awaken Your Strength 30 min	30 min
Energy	Awaken Your Strength 60 min	60 min
Energy	Awaken Your Strength 90 min	90 min
Weight loss	Intensive Weight Loss 90 min	90 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Diabetes	Yoga for Diabetes 90 min	90 min
Lungs	I Can Go Without Cigarettes 60 min	60 min
Energy	Static Routine 45 min	45 min
Energy	Longer-Lasting Pleasure 90 min	90 min
Flexibility	Advanced Yoga 20 min	20 min
Flexibility	Advanced Yoga 25 min	25 min
Flexibility	Advanced Yoga 60 min	60 min
Flexibility	Advanced Yoga 90 min	90 min
Stress relief	Inner Harmony 45 min	45 min
Stress relief	Inner Harmony 60 min	60 min
Stress relief	Inner Harmony 90 min	90 min
Balance	Better Balance 60 min	60 min
Balance	Better Balance 90 min	90 min
Legs	Feet and Ankles 60 min	60 min
Legs	Feet and Ankles 90 min	90 min
Cardio	Calm and Vitality 90 min	90 min

Standing Split Pose appears 84 times in challenges

Topic	Title	Duration	Day
Whole body	Front Splits 5 wk Day: 5, 10, 15, 17, 21, 22, 23, 26, 27, 28, 29, 32, 34, 35	5 wk	5, 10, 15, 17, 21, 22, 23, 26, 27, 28, 29, 32, 34, 35
Stress relief	Overcoming Depression 4 wk Day: 22, 25, 26, 27, 28	4 wk	22, 25, 26, 27, 28
Whole body	Healthy Joints 4 wk Day: 16, 27	4 wk	16, 27
Weight loss	Awaken Your Strength 4 wk Day: 9, 10, 14, 15, 17, 19, 27, 28	4 wk	9, 10, 14, 15, 17, 19, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 18	3 wk	18
Sleep	Healthy Sleep 4 wk Day: 22, 28	4 wk	22, 28
Weight loss	Slim Waist 4 wk Day: 20, 23, 28	4 wk	20, 23, 28
Whole body	Strong Arms 4 wk Day: 16, 17	4 wk	16, 17
Weight loss	Lean Legs 4 wk Day: 13	4 wk	13
Beginners	First Steps in Meditation 1 wk Day: 6	1 wk	6
Sleep	Healthy Sleep 2 wk Day: 10, 12	2 wk	10, 12
Energy	Energizing Morning 2 wk Day: 6	2 wk	6
Whole body	Front Splits 2 wk Day: 5, 6, 8, 9, 10, 14	2 wk	5, 6, 8, 9, 10, 14
Whole body	Flexible Body 2 wk Day: 10, 13	2 wk	10, 13
Whole body	Front Splits 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Energy	Energizing Morning 1 wk Day: 6, 7	1 wk	6, 7
Stress relief	Overcoming Depression 1 wk Day: 5, 6	1 wk	5, 6
Whole body	Flexible Body 1 wk Day: 4, 5, 6, 7	1 wk	4, 5, 6, 7
Weight loss	Awaken Your Strength 2 wk Day: 11	2 wk	11
Whole body	Build Your Balance 2 wk Day: 9, 10, 13	2 wk	9, 10, 13
Weight loss	Lean Legs 2 wk Day: 9, 11, 13	2 wk	9, 11, 13
Confidence	Boost Your Self-Esteem 2 wk Day: 9, 14	2 wk	9, 14
Whole body	Flexible Body 3 wk Day: 4, 5, 6, 7, 17, 20	3 wk	4, 5, 6, 7, 17, 20
Whole body	Front Splits 3 wk Day: 5, 6, 7, 12, 13, 15, 16, 17, 21	3 wk	5, 6, 7, 12, 13, 15, 16, 17, 21
Stress relief	Overcoming Depression 3 wk Day: 5, 6	3 wk	5, 6
Weight loss	Awaken Your Strength 3 wk Day: 18	3 wk	18
Sleep	Healthy Sleep 3 wk Day: 17, 19	3 wk	17, 19
Whole body	Build Your Balance 3 wk Day: 16, 17, 20	3 wk	16, 17, 20
Energy	Energizing Morning 3 wk Day: 6, 7, 13	3 wk	6, 7, 13
Beginners	First Steps in Meditation 3 wk Day: 6	3 wk	6
Weight loss	Lean Legs 3 wk Day: 16, 18, 20	3 wk	16, 18, 20
Confidence	Boost Your Self-Esteem 3 wk Day: 16, 21	3 wk	16, 21
Health	Quit Smoking 3 wk Day: 2, 5	3 wk	2, 5
Health	Quit Smoking 4 wk Day: 4, 6, 11, 18, 26	4 wk	4, 6, 11, 18, 26
Whole body	Static Practice 1 wk Day: 4	1 wk	4
Whole body	Static Practice 2 wk Day: 5	2 wk	5
Whole body	Static Practice 3 wk Day: 14	3 wk	14
Whole body	Static Practice 4 wk Day: 16	4 wk	16
Stress relief	Relief from Anxiety 1 wk Day: 4	1 wk	4
Stress relief	Relief from Anxiety 3 wk Day: 17, 21	3 wk	17, 21
Stress relief	Relief from Anxiety 4 wk Day: 11	4 wk	11
Men's health	Prolong Sexual Pleasure 12 wk Day: 19, 34, 57	12 wk	19, 34, 57
Whole body	Front Splits 4 wk Day: 10, 13, 17, 22, 27	4 wk	10, 13, 17, 22, 27
Whole body	Middle Splits 4 wk Day: 12	4 wk	12
Health	Reduce Puffiness 2 wk Day: 13	2 wk	13
Health	Reduce Puffiness 3 wk Day: 17	3 wk	17
Whole body	Open Your Hips 3 wk Day: 15	3 wk	15
Stress relief	Inner Harmony 2 wk Day: 10	2 wk	10
Stress relief	Inner Harmony 3 wk Day: 12, 18	3 wk	12, 18
Stress relief	Inner Harmony 4 wk Day: 11, 20	4 wk	11, 20
Health	Healthy Heart 3 wk Day: 11, 15	3 wk	11, 15
Health	Healthy Heart 4 wk Day: 13, 16, 18	4 wk	13, 16, 18
Whole body	Advanced Yoga 1 wk Day: 5, 7	1 wk	5, 7
Whole body	Advanced Yoga 2 wk Day: 12	2 wk	12
Whole body	Advanced Yoga 3 wk Day: 6, 10, 13, 19	3 wk	6, 10, 13, 19
Whole body	Advanced Yoga 4 wk Day: 8, 18, 25	4 wk	8, 18, 25
Whole body	Advanced Yoga 5 wk Day: 12, 23, 29, 34	5 wk	12, 23, 29, 34
Women's health	Postpartum Recovery 3 wk Day: 17	3 wk	17
Women's health	Postpartum Recovery 4 wk Day: 11, 23	4 wk	11, 23
Health	Headache Relief 3 wk Day: 2	3 wk	2
Health	Headache Relief 4 wk Day: 5	4 wk	5
Weight loss	Lean Body 1 wk Day: 3, 5, 7	1 wk	3, 5, 7
Weight loss	Lean Body 2 wk Day: 11	2 wk	11
Weight loss	Lean Body 4 wk Day: 6	4 wk	6
Whole body	Beautiful Bust 4 wk Day: 5	4 wk	5
Men's health	Prolong Sexual Pleasure 2 wk Day: 13	2 wk	13
Men's health	Prolong Sexual Pleasure 4 wk Day: 2, 27	4 wk	2, 27
Stress relief	Yoga in the Big City 2 wk Day: 3, 9	2 wk	3, 9
Stress relief	Yoga in the Big City 3 wk Day: 9, 15	3 wk	9, 15
Stress relief	Yoga in the Big City 4 wk Day: 9, 15, 23	4 wk	9, 15, 23
Back	Atlas Stands Tall 3 wk Day: 20	3 wk	20
Back	Atlas Stands Tall 4 wk Day: 20	4 wk	20
Stress relief	The Calm Formula 1 wk Day: 5	1 wk	5
Stress relief	The Calm Formula 2 wk Day: 5	2 wk	5
Stress relief	The Calm Formula 3 wk Day: 5, 16, 17, 18	3 wk	5, 16, 17, 18
Stress relief	The Calm Formula 4 wk Day: 5, 16, 17, 18, 27	4 wk	5, 16, 17, 18, 27
Whole body	Flexibility Whisperer 1 wk Day: 5, 7	1 wk	5, 7
Whole body	Flexibility Whisperer 2 wk Day: 5, 7, 8, 14	2 wk	5, 7, 8, 14
Whole body	Flexibility Whisperer 3 wk Day: 5, 7, 8, 14, 20	3 wk	5, 7, 8, 14, 20
Whole body	Flexibility Whisperer 4 wk Day: 5, 7, 8, 14, 20, 22, 25	4 wk	5, 7, 8, 14, 20, 22, 25
Weight loss	Intensive Weight Loss 1 wk Day: 2	1 wk	2
Weight loss	Intensive Weight Loss 2 wk Day: 2, 10	2 wk	2, 10
Weight loss	Intensive Weight Loss 3 wk Day: 2, 10, 16	3 wk	2, 10, 16
Weight loss	Intensive Weight Loss 4 wk Day: 2, 10, 16	4 wk	2, 10, 16

Exercise Details

Where It Appears

Yoga

Challenges

Standing Split Pose appears 53 times in yoga classes

Class	Duration
Strength Routine	90 min
Slim Legs	60 min
Slim Legs	90 min
Splits	90 min
Energizing Morning	60 min
Energizing Morning	90 min
Restore Your Energy	90 min
Flexible Body	20 min
Flexible Body	25 min
Flexible Body	30 min
Flexible Body	45 min
Flexible Body	60 min
Flexible Body	90 min
Before Your Run	90 min
Women's Strength	20 min
Women's Strength	25 min
Women's Strength	30 min
Women's Strength	45 min
Women's Strength	60 min
Women's Strength	90 min
Yoga for Tennis Players	90 min
Yoga for Skiers	90 min
Sound Sleep	90 min
Moon Sequence	45 min
Moon Sequence	60 min
Moon Sequence	90 min
Men's Strength	45 min
Men's Strength	60 min
Men's Strength	90 min
Relaxation	90 min
Awaken Your Strength	25 min
Awaken Your Strength	30 min
Awaken Your Strength	60 min
Awaken Your Strength	90 min
Intensive Weight Loss	90 min
Stretching	60 min
Stretching	90 min
Yoga for Diabetes	90 min
I Can Go Without Cigarettes	60 min
Static Routine	45 min
Longer-Lasting Pleasure	90 min
Advanced Yoga	20 min
Advanced Yoga	25 min
Advanced Yoga	60 min
Advanced Yoga	90 min
Inner Harmony	45 min
Inner Harmony	60 min
Inner Harmony	90 min
Better Balance	60 min
Better Balance	90 min
Feet and Ankles	60 min
Feet and Ankles	90 min
Calm and Vitality	90 min

Standing Split Pose appears 84 times in challenges

Topic	Title	Duration	Day
Whole body	Front Splits 5 wk Day: 5, 10, 15, 17, 21, 22, 23, 26, 27, 28, 29, 32, 34, 35	5 wk	5, 10, 15, 17, 21, 22, 23, 26, 27, 28, 29, 32, 34, 35
Stress relief	Overcoming Depression 4 wk Day: 22, 25, 26, 27, 28	4 wk	22, 25, 26, 27, 28
Whole body	Healthy Joints 4 wk Day: 16, 27	4 wk	16, 27
Weight loss	Awaken Your Strength 4 wk Day: 9, 10, 14, 15, 17, 19, 27, 28	4 wk	9, 10, 14, 15, 17, 19, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 18	3 wk	18
Sleep	Healthy Sleep 4 wk Day: 22, 28	4 wk	22, 28
Weight loss	Slim Waist 4 wk Day: 20, 23, 28	4 wk	20, 23, 28
Whole body	Strong Arms 4 wk Day: 16, 17	4 wk	16, 17
Weight loss	Lean Legs 4 wk Day: 13	4 wk	13
Beginners	First Steps in Meditation 1 wk Day: 6	1 wk	6
Sleep	Healthy Sleep 2 wk Day: 10, 12	2 wk	10, 12
Energy	Energizing Morning 2 wk Day: 6	2 wk	6
Whole body	Front Splits 2 wk Day: 5, 6, 8, 9, 10, 14	2 wk	5, 6, 8, 9, 10, 14
Whole body	Flexible Body 2 wk Day: 10, 13	2 wk	10, 13
Whole body	Front Splits 1 wk Day: 5, 6, 7	1 wk	5, 6, 7
Energy	Energizing Morning 1 wk Day: 6, 7	1 wk	6, 7
Stress relief	Overcoming Depression 1 wk Day: 5, 6	1 wk	5, 6
Whole body	Flexible Body 1 wk Day: 4, 5, 6, 7	1 wk	4, 5, 6, 7
Weight loss	Awaken Your Strength 2 wk Day: 11	2 wk	11
Whole body	Build Your Balance 2 wk Day: 9, 10, 13	2 wk	9, 10, 13
Weight loss	Lean Legs 2 wk Day: 9, 11, 13	2 wk	9, 11, 13
Confidence	Boost Your Self-Esteem 2 wk Day: 9, 14	2 wk	9, 14
Whole body	Flexible Body 3 wk Day: 4, 5, 6, 7, 17, 20	3 wk	4, 5, 6, 7, 17, 20
Whole body	Front Splits 3 wk Day: 5, 6, 7, 12, 13, 15, 16, 17, 21	3 wk	5, 6, 7, 12, 13, 15, 16, 17, 21
Stress relief	Overcoming Depression 3 wk Day: 5, 6	3 wk	5, 6
Weight loss	Awaken Your Strength 3 wk Day: 18	3 wk	18
Sleep	Healthy Sleep 3 wk Day: 17, 19	3 wk	17, 19
Whole body	Build Your Balance 3 wk Day: 16, 17, 20	3 wk	16, 17, 20
Energy	Energizing Morning 3 wk Day: 6, 7, 13	3 wk	6, 7, 13
Beginners	First Steps in Meditation 3 wk Day: 6	3 wk	6
Weight loss	Lean Legs 3 wk Day: 16, 18, 20	3 wk	16, 18, 20
Confidence	Boost Your Self-Esteem 3 wk Day: 16, 21	3 wk	16, 21
Health	Quit Smoking 3 wk Day: 2, 5	3 wk	2, 5
Health	Quit Smoking 4 wk Day: 4, 6, 11, 18, 26	4 wk	4, 6, 11, 18, 26
Whole body	Static Practice 1 wk Day: 4	1 wk	4
Whole body	Static Practice 2 wk Day: 5	2 wk	5
Whole body	Static Practice 3 wk Day: 14	3 wk	14
Whole body	Static Practice 4 wk Day: 16	4 wk	16
Stress relief	Relief from Anxiety 1 wk Day: 4	1 wk	4
Stress relief	Relief from Anxiety 3 wk Day: 17, 21	3 wk	17, 21
Stress relief	Relief from Anxiety 4 wk Day: 11	4 wk	11
Men's health	Prolong Sexual Pleasure 12 wk Day: 19, 34, 57	12 wk	19, 34, 57
Whole body	Front Splits 4 wk Day: 10, 13, 17, 22, 27	4 wk	10, 13, 17, 22, 27
Whole body	Middle Splits 4 wk Day: 12	4 wk	12
Health	Reduce Puffiness 2 wk Day: 13	2 wk	13
Health	Reduce Puffiness 3 wk Day: 17	3 wk	17
Whole body	Open Your Hips 3 wk Day: 15	3 wk	15
Stress relief	Inner Harmony 2 wk Day: 10	2 wk	10
Stress relief	Inner Harmony 3 wk Day: 12, 18	3 wk	12, 18
Stress relief	Inner Harmony 4 wk Day: 11, 20	4 wk	11, 20
Health	Healthy Heart 3 wk Day: 11, 15	3 wk	11, 15
Health	Healthy Heart 4 wk Day: 13, 16, 18	4 wk	13, 16, 18
Whole body	Advanced Yoga 1 wk Day: 5, 7	1 wk	5, 7
Whole body	Advanced Yoga 2 wk Day: 12	2 wk	12
Whole body	Advanced Yoga 3 wk Day: 6, 10, 13, 19	3 wk	6, 10, 13, 19
Whole body	Advanced Yoga 4 wk Day: 8, 18, 25	4 wk	8, 18, 25
Whole body	Advanced Yoga 5 wk Day: 12, 23, 29, 34	5 wk	12, 23, 29, 34
Women's health	Postpartum Recovery 3 wk Day: 17	3 wk	17
Women's health	Postpartum Recovery 4 wk Day: 11, 23	4 wk	11, 23
Health	Headache Relief 3 wk Day: 2	3 wk	2
Health	Headache Relief 4 wk Day: 5	4 wk	5
Weight loss	Lean Body 1 wk Day: 3, 5, 7	1 wk	3, 5, 7
Weight loss	Lean Body 2 wk Day: 11	2 wk	11
Weight loss	Lean Body 4 wk Day: 6	4 wk	6
Whole body	Beautiful Bust 4 wk Day: 5	4 wk	5
Men's health	Prolong Sexual Pleasure 2 wk Day: 13	2 wk	13
Men's health	Prolong Sexual Pleasure 4 wk Day: 2, 27	4 wk	2, 27
Stress relief	Yoga in the Big City 2 wk Day: 3, 9	2 wk	3, 9
Stress relief	Yoga in the Big City 3 wk Day: 9, 15	3 wk	9, 15
Stress relief	Yoga in the Big City 4 wk Day: 9, 15, 23	4 wk	9, 15, 23
Back	Atlas Stands Tall 3 wk Day: 20	3 wk	20
Back	Atlas Stands Tall 4 wk Day: 20	4 wk	20
Stress relief	The Calm Formula 1 wk Day: 5	1 wk	5
Stress relief	The Calm Formula 2 wk Day: 5	2 wk	5
Stress relief	The Calm Formula 3 wk Day: 5, 16, 17, 18	3 wk	5, 16, 17, 18
Stress relief	The Calm Formula 4 wk Day: 5, 16, 17, 18, 27	4 wk	5, 16, 17, 18, 27
Whole body	Flexibility Whisperer 1 wk Day: 5, 7	1 wk	5, 7
Whole body	Flexibility Whisperer 2 wk Day: 5, 7, 8, 14	2 wk	5, 7, 8, 14
Whole body	Flexibility Whisperer 3 wk Day: 5, 7, 8, 14, 20	3 wk	5, 7, 8, 14, 20
Whole body	Flexibility Whisperer 4 wk Day: 5, 7, 8, 14, 20, 22, 25	4 wk	5, 7, 8, 14, 20, 22, 25
Weight loss	Intensive Weight Loss 1 wk Day: 2	1 wk	2
Weight loss	Intensive Weight Loss 2 wk Day: 2, 10	2 wk	2, 10
Weight loss	Intensive Weight Loss 3 wk Day: 2, 10, 16	3 wk	2, 10, 16
Weight loss	Intensive Weight Loss 4 wk Day: 2, 10, 16	4 wk	2, 10, 16

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Standing Split Pose Urdhva prasarita ekapadasana

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Where It Appears

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Standing Split Pose Urdhva prasarita ekapadasana

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Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

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Standing Split Pose: Video & Guide | Unagrande

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