Standing Split Pose Urdhva prasarita ekapadasana

3 min
70 score
10 kcal
Standing Split Pose
hourglass-icon 3 min
asana miniature
03:06
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least 2 minutes

Favorable effect

  • Develops balance and coordination
  • Relaxes the back muscles
  • Stimulates blood circulation in the pelvic area
  • Improves mobility of the hip joints
  • Strengthens the gluteus maximus
  • Develops flexibility in the back surface of the legs
  • Stimulates blood circulation in the legs
  • Strengthens the leg muscles

Contraindications

Pregnancy
Low blood pressure

Technique of execution

Bend your legs. Slowly bend down and place your hands on the floor. Lift your right leg up, as far as you can. Keep your pelvis aligned. Extend through the crown of your head towards your left leg, and push your belly towards your left thigh. Press your hands into the floor. Straighten your left leg. Breathe evenly. Stretch as far as is comfortable. Avoid pain. Breathe calmly and evenly. Then slowly bend your left leg and bring your right leg down to the floor. Lift your torso up. Return to mountain pose. Repeat on the other leg. Bend your legs. Slowly bend down and place your hands on the floor. Lift your left leg up, as far as you can. Extend through the crown of your head towards your right leg and push your belly towards your right thigh. Rest your hands on the floor. Straighten your right leg. Breathe evenly. Stretch as far as is comfortable. Avoid pain. Focus on your breath. Then slowly bend your right leg and bring your left leg down to the floor. Lift your torso up. Return to mountain pose.

Upload date:2024-06-06T12:53:56+03:00

What to do if it does not work out, as in the video

1
If you are unable to reach the floor with your hands, try one of these options: Firstly, try using 1-2 blocks or a stable stack of books. Place these props underneath your hands. Or, try bending the balancing leg.
2
If you don't feel stable balancing on one leg yet, keep the back leg low, only lifting it as high as is comfortable. Focus on becoming comfortable with the balance first, before moving on to the split element.

Where can I meet

Lesson search
Challenges

Standing Split Pose occurs 48 times in 48 lessons

Theme Title Time
Strength
Power Body 90 min
90 min
Legs
Slender Legs 60 min
60 min
Legs
Slender Legs 90 min
90 min
Flexibility
The Splits 90 min
90 min
Energy 60 min
Energy 90 min
Energy 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
Sports
Pre-Run 90 min
90 min
Sex 20 min
Sex 25 min
Sex 30 min
Sex 45 min
Sex 60 min
Sex 90 min
Sports 90 min
Sports 90 min
Sleep
Healthy Sleep 90 min
90 min
Relax
Moon Yoga 45 min
45 min
Relax
Moon Yoga 60 min
60 min
Relax
Moon Yoga 90 min
90 min
Sex
Male Power 45 min
45 min
Sex
Male Power 60 min
60 min
Sex
Male Power 90 min
90 min
Relax
Relaxation 90 min
90 min
Energy 25 min
Energy 30 min
Energy 60 min
Energy 90 min
Weight Loss 90 min
Flexibility
Stretching 60 min
60 min
Flexibility
Stretching 90 min
90 min
Diabetes 90 min
Habits
Quit Smoking 60 min
60 min
Energy 45 min
Sex 90 min
Productivity 20 min
Productivity 25 min
Productivity 60 min
Productivity 90 min
Stress
Inner Harmony 45 min
45 min
Stress
Inner Harmony 60 min
60 min
Stress
Inner Harmony 90 min
90 min

Standing Split Pose occurs 59 times in 59 challenges

Theme Title Duration Day
Split
Front split in 35 Days 5 w.
Day: 5, 10, 15, 17, 21, 22, 23, 26, 27, 28, 29, 32, 34, 35
5 w. 5, 10, 15, 17, 21, 22, 23, 26, 27, 28, 29, 32, 34, 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 22, 25, 26, 27, 28
4 w. 22, 25, 26, 27, 28
Joints
Healthy Joints in 28 Days 4 w.
Day: 16, 27
4 w. 16, 27
Energy
Energy Wake Up in 28 Days 4 w.
Day: 9, 10, 14, 15, 17, 19, 27, 28
4 w. 9, 10, 14, 15, 17, 19, 27, 28
Flexibility
Yoga Start in 21 Days 3 w.
Day: 18
3 w. 18
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 22, 28
4 w. 22, 28
Waist
Slim Waist in 28 Days 4 w.
Day: 20, 23, 28
4 w. 20, 23, 28
Arms
Strong Arms in 28 Days 4 w.
Day: 16, 17
4 w. 16, 17
Legs 4 w. 13
Meditation 1 w. 6
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Energy 2 w. 6
Split
Front split in 14 Days 2 w.
Day: 5, 6, 8, 9, 10, 14
2 w. 5, 6, 8, 9, 10, 14
Flexibility
Flexible Body in 14 Days 2 w.
Day: 10, 13
2 w. 10, 13
Split
Front split in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Energy 1 w. 6, 7
Depression 1 w. 5, 6
Flexibility
Flexible Body in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Energy 2 w. 11
Balance
Improve Your Balance in 14 Days 2 w.
Day: 9, 10, 13
2 w. 9, 10, 13
Legs
Slender Legs in 14 Days 2 w.
Day: 9, 11, 13
2 w. 9, 11, 13
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 9, 14
2 w. 9, 14
Flexibility
Flexible Body in 21 Days 3 w.
Day: 4, 5, 6, 7, 17, 20
3 w. 4, 5, 6, 7, 17, 20
Split
Front split in 21 Days 3 w.
Day: 5, 6, 7, 12, 13, 15, 16, 17, 21
3 w. 5, 6, 7, 12, 13, 15, 16, 17, 21
Depression 3 w. 5, 6
Energy 3 w. 18
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 17, 19
3 w. 17, 19
Balance
Improve Your Balance in 21 Days 3 w.
Day: 16, 17, 20
3 w. 16, 17, 20
Energy
Cheerful Morning in 21 Days 3 w.
Day: 6, 7, 13
3 w. 6, 7, 13
Meditation 3 w. 6
Legs
Slender Legs in 21 Days 3 w.
Day: 16, 18, 20
3 w. 16, 18, 20
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 16, 21
3 w. 16, 21
Habits
Quit Smoking in 21 Days 3 w.
Day: 2, 5
3 w. 2, 5
Habits
Quit Smoking in 28 Days 4 w.
Day: 4, 6, 11, 18, 26
4 w. 4, 6, 11, 18, 26
Energy 1 w. 4
Energy 2 w. 5
Energy 3 w. 14
Energy 4 w. 16
Stress 1 w. 4
Stress 3 w. 17, 21
Stress 4 w. 11
Sex 12 w. 19, 34, 57
Split
Front split in 28 Days 4 w.
Day: 10, 13, 17, 22, 27
4 w. 10, 13, 17, 22, 27
Split
Side split in 28 days 4 w.
Day: 12
4 w. 12
Weight Loss 2 w. 13
Weight Loss 3 w. 17
Joints
Hip Opening in 21 Days 3 w.
Day: 15
3 w. 15
Harmony 2 w. 10
Harmony
Inner Harmony in 21 Days 3 w.
Day: 12, 18
3 w. 12, 18
Harmony
Inner Harmony in 28 Days 4 w.
Day: 11, 20
4 w. 11, 20
Cardio
Healthy Heart in 21 Days 3 w.
Day: 11, 15
3 w. 11, 15
Cardio
Healthy Heart in 28 Days 4 w.
Day: 13, 16, 18
4 w. 13, 16, 18
Productivity 1 w. 5, 7
Productivity 2 w. 12
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 6, 10, 13, 19
3 w. 6, 10, 13, 19
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 8, 18, 25
4 w. 8, 18, 25
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 12, 23, 29, 34
5 w. 12, 23, 29, 34
After Pregnancy 3 w. 17
After Pregnancy 4 w. 11, 23

Details of the exercise

Category
Standing Poses
Duration
3 minutes
Energy consumption
10 kcal

Reward

Flexibility
20
Stamina
8
Focus
8
Strength
8
Mobility
14
Balance
12

Popularity 136 out of 442

Rarely used
in ready-made lessons
48 lessons
Often used
in ready-made courses
59 challenges

Where can I meet

Lesson search
Challenges

Standing Split Pose occurs 48 times in 48 lessons

Theme Title Time
Strength
Power Body 90 min
90 min
Legs
Slender Legs 60 min
60 min
Legs
Slender Legs 90 min
90 min
Flexibility
The Splits 90 min
90 min
Energy 60 min
Energy 90 min
Energy 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
Sports
Pre-Run 90 min
90 min
Sex 20 min
Sex 25 min
Sex 30 min
Sex 45 min
Sex 60 min
Sex 90 min
Sports 90 min
Sports 90 min
Sleep
Healthy Sleep 90 min
90 min
Relax
Moon Yoga 45 min
45 min
Relax
Moon Yoga 60 min
60 min
Relax
Moon Yoga 90 min
90 min
Sex
Male Power 45 min
45 min
Sex
Male Power 60 min
60 min
Sex
Male Power 90 min
90 min
Relax
Relaxation 90 min
90 min
Energy 25 min
Energy 30 min
Energy 60 min
Energy 90 min
Weight Loss 90 min
Flexibility
Stretching 60 min
60 min
Flexibility
Stretching 90 min
90 min
Diabetes 90 min
Habits
Quit Smoking 60 min
60 min
Energy 45 min
Sex 90 min
Productivity 20 min
Productivity 25 min
Productivity 60 min
Productivity 90 min
Stress
Inner Harmony 45 min
45 min
Stress
Inner Harmony 60 min
60 min
Stress
Inner Harmony 90 min
90 min

Standing Split Pose occurs 59 times in 59 challenges

Theme Title Duration Day
Split
Front split in 35 Days 5 w.
Day: 5, 10, 15, 17, 21, 22, 23, 26, 27, 28, 29, 32, 34, 35
5 w. 5, 10, 15, 17, 21, 22, 23, 26, 27, 28, 29, 32, 34, 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 22, 25, 26, 27, 28
4 w. 22, 25, 26, 27, 28
Joints
Healthy Joints in 28 Days 4 w.
Day: 16, 27
4 w. 16, 27
Energy
Energy Wake Up in 28 Days 4 w.
Day: 9, 10, 14, 15, 17, 19, 27, 28
4 w. 9, 10, 14, 15, 17, 19, 27, 28
Flexibility
Yoga Start in 21 Days 3 w.
Day: 18
3 w. 18
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 22, 28
4 w. 22, 28
Waist
Slim Waist in 28 Days 4 w.
Day: 20, 23, 28
4 w. 20, 23, 28
Arms
Strong Arms in 28 Days 4 w.
Day: 16, 17
4 w. 16, 17
Legs 4 w. 13
Meditation 1 w. 6
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Energy 2 w. 6
Split
Front split in 14 Days 2 w.
Day: 5, 6, 8, 9, 10, 14
2 w. 5, 6, 8, 9, 10, 14
Flexibility
Flexible Body in 14 Days 2 w.
Day: 10, 13
2 w. 10, 13
Split
Front split in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Energy 1 w. 6, 7
Depression 1 w. 5, 6
Flexibility
Flexible Body in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Energy 2 w. 11
Balance
Improve Your Balance in 14 Days 2 w.
Day: 9, 10, 13
2 w. 9, 10, 13
Legs
Slender Legs in 14 Days 2 w.
Day: 9, 11, 13
2 w. 9, 11, 13
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 9, 14
2 w. 9, 14
Flexibility
Flexible Body in 21 Days 3 w.
Day: 4, 5, 6, 7, 17, 20
3 w. 4, 5, 6, 7, 17, 20
Split
Front split in 21 Days 3 w.
Day: 5, 6, 7, 12, 13, 15, 16, 17, 21
3 w. 5, 6, 7, 12, 13, 15, 16, 17, 21
Depression 3 w. 5, 6
Energy 3 w. 18
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 17, 19
3 w. 17, 19
Balance
Improve Your Balance in 21 Days 3 w.
Day: 16, 17, 20
3 w. 16, 17, 20
Energy
Cheerful Morning in 21 Days 3 w.
Day: 6, 7, 13
3 w. 6, 7, 13
Meditation 3 w. 6
Legs
Slender Legs in 21 Days 3 w.
Day: 16, 18, 20
3 w. 16, 18, 20
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 16, 21
3 w. 16, 21
Habits
Quit Smoking in 21 Days 3 w.
Day: 2, 5
3 w. 2, 5
Habits
Quit Smoking in 28 Days 4 w.
Day: 4, 6, 11, 18, 26
4 w. 4, 6, 11, 18, 26
Energy 1 w. 4
Energy 2 w. 5
Energy 3 w. 14
Energy 4 w. 16
Stress 1 w. 4
Stress 3 w. 17, 21
Stress 4 w. 11
Sex 12 w. 19, 34, 57
Split
Front split in 28 Days 4 w.
Day: 10, 13, 17, 22, 27
4 w. 10, 13, 17, 22, 27
Split
Side split in 28 days 4 w.
Day: 12
4 w. 12
Weight Loss 2 w. 13
Weight Loss 3 w. 17
Joints
Hip Opening in 21 Days 3 w.
Day: 15
3 w. 15
Harmony 2 w. 10
Harmony
Inner Harmony in 21 Days 3 w.
Day: 12, 18
3 w. 12, 18
Harmony
Inner Harmony in 28 Days 4 w.
Day: 11, 20
4 w. 11, 20
Cardio
Healthy Heart in 21 Days 3 w.
Day: 11, 15
3 w. 11, 15
Cardio
Healthy Heart in 28 Days 4 w.
Day: 13, 16, 18
4 w. 13, 16, 18
Productivity 1 w. 5, 7
Productivity 2 w. 12
Productivity
Yoga for Advanced in 21 days 3 w.
Day: 6, 10, 13, 19
3 w. 6, 10, 13, 19
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 8, 18, 25
4 w. 8, 18, 25
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 12, 23, 29, 34
5 w. 12, 23, 29, 34
After Pregnancy 3 w. 17
After Pregnancy 4 w. 11, 23
Урок 47 ( Standing Split Pose )

1 / 1 асан
asana
03:06
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00