Standing Split Pose Urdhva prasarita ekapadasana

: 3 min

: 70 score

: 8 kcal

Standing Poses

Static

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.

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

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.

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 52 times in ready-made 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	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Energy	Energy Booster 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
Sports	Pre-Run 90 min	90 min
Sex	Feminine Power 20 min	20 min
Sex	Feminine Power 25 min	25 min
Sex	Feminine Power 30 min	30 min
Sex	Feminine Power 45 min	45 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Sports	Tennis Sequence 90 min	90 min
Sports	Skiing Sequence 90 min	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	Energy Wake Up 25 min	25 min
Energy	Energy Wake Up 30 min	30 min
Energy	Energy Wake Up 60 min	60 min
Energy	Energy Wake Up 90 min	90 min
Weight Loss	Weight Loss II 90 min	90 min
Flexibility	Stretching 60 min	60 min
Flexibility	Stretching 90 min	90 min
Diabetes	Diabetes Prevention 90 min	90 min
Habits	Quit Smoking 60 min	60 min
Energy	Static Complex 45 min	45 min
Sex	Prolongation of pleasure 90 min	90 min
Advanced	Yoga for Advanced 20 min	20 min
Advanced	Yoga for Advanced 25 min	25 min
Advanced	Yoga for Advanced 60 min	60 min
Advanced	Yoga for Advanced 90 min	90 min
Stress	Inner Harmony 45 min	45 min
Stress	Inner Harmony 60 min	60 min
Stress	Inner Harmony 90 min	90 min
Balance	Balance Development 60 min	60 min
Balance	Balance Development 90 min	90 min
Joints	Yoga for Feet and Ankles 65 min	65 min
Joints	Yoga for Feet and Ankles 90 min	90 min

Standing Split Pose occurs 67 times in ready-made courses

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	Slender Legs in 28 Days 4 w. Day: 13	4 w.	13
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 6	1 w.	6
Sleep	Healthy Sleep in 14 Days 2 w. Day: 10, 12	2 w.	10, 12
Energy	Cheerful Morning in 14 Days 2 w. Day: 6	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	Cheerful Morning in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Depression	Overcoming Depression in 7 Days 1 w. Day: 5, 6	1 w.	5, 6
Flexibility	Flexible Body in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 11	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	Overcoming Depression in 21 Days 3 w. Day: 5, 6	3 w.	5, 6
Energy	Energy Wake Up in 7 Days 3 w. Day: 18	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	Meditation for Beginners in 21 Days 3 w. Day: 6	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	Static complex in 7 days 1 w. Day: 4	1 w.	4
Energy	Static complex in 14 days 2 w. Day: 5	2 w.	5
Energy	Static complex in 21 days 3 w. Day: 14	3 w.	14
Energy	Static complex in 28 days 4 w. Day: 16	4 w.	16
Stress	Release from anxiety in 7 days 1 w. Day: 4	1 w.	4
Stress	Release from anxiety in 21 days 3 w. Day: 17, 21	3 w.	17, 21
Stress	Release from anxiety in 28 days 4 w. Day: 11	4 w.	11
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 19, 34, 57	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	Edema Reduction in 14 Days 2 w. Day: 13	2 w.	13
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 17	3 w.	17
Joints	Hip Opening in 21 Days 3 w. Day: 15	3 w.	15
Harmony	Inner Harmony in 14 Days 2 w. Day: 10	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
Advanced	Yoga for Advanced in 7 days 1 w. Day: 5, 7	1 w.	5, 7
Advanced	Yoga for Advanced in 14 days 2 w. Day: 12	2 w.	12
Advanced	Yoga for Advanced in 21 days 3 w. Day: 6, 10, 13, 19	3 w.	6, 10, 13, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 8, 18, 25	4 w.	8, 18, 25
Advanced	Yoga for Advanced in 35 days 5 w. Day: 12, 23, 29, 34	5 w.	12, 23, 29, 34
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 17	3 w.	17
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 11, 23	4 w.	11, 23
Head	Relief from headache in 21 days 3 w. Day: 2	3 w.	2
Head	Relief from headache in 28 days 4 w. Day: 5	4 w.	5
Weight Loss	Slim Body in 7 Days 1 w. Day: 3, 5, 7	1 w.	3, 5, 7
Weight Loss	Slim Body in 14 Days 2 w. Day: 11	2 w.	11
Weight Loss	Slim Body in 28 Days 4 w. Day: 6	4 w.	6
Breasts	Beautiful Chest in 28 Days 4 w. Day: 5	4 w.	5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 13	2 w.	13
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 2, 27	4 w.	2, 27

Details of the exercise

Where can I meet

Lesson search

Challenges

Standing Split Pose occurs 52 times in ready-made lessons

Lesson	Duration
Power Body	90 min
Slender Legs	60 min
Slender Legs	90 min
The Splits	90 min
Cheerful Morning	60 min
Cheerful Morning	90 min
Energy Booster	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
Pre-Run	90 min
Feminine Power	20 min
Feminine Power	25 min
Feminine Power	30 min
Feminine Power	45 min
Feminine Power	60 min
Feminine Power	90 min
Tennis Sequence	90 min
Skiing Sequence	90 min
Healthy Sleep	90 min
Moon Yoga	45 min
Moon Yoga	60 min
Moon Yoga	90 min
Male Power	45 min
Male Power	60 min
Male Power	90 min
Relaxation	90 min
Energy Wake Up	25 min
Energy Wake Up	30 min
Energy Wake Up	60 min
Energy Wake Up	90 min
Weight Loss II	90 min
Stretching	60 min
Stretching	90 min
Diabetes Prevention	90 min
Quit Smoking	60 min
Static Complex	45 min
Prolongation of pleasure	90 min
Yoga for Advanced	20 min
Yoga for Advanced	25 min
Yoga for Advanced	60 min
Yoga for Advanced	90 min
Inner Harmony	45 min
Inner Harmony	60 min
Inner Harmony	90 min
Balance Development	60 min
Balance Development	90 min
Yoga for Feet and Ankles	65 min
Yoga for Feet and Ankles	90 min

Standing Split Pose occurs 67 times in ready-made courses

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	Slender Legs in 28 Days 4 w. Day: 13	4 w.	13
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 6	1 w.	6
Sleep	Healthy Sleep in 14 Days 2 w. Day: 10, 12	2 w.	10, 12
Energy	Cheerful Morning in 14 Days 2 w. Day: 6	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	Cheerful Morning in 7 Days 1 w. Day: 6, 7	1 w.	6, 7
Depression	Overcoming Depression in 7 Days 1 w. Day: 5, 6	1 w.	5, 6
Flexibility	Flexible Body in 7 Days 1 w. Day: 4, 5, 6, 7	1 w.	4, 5, 6, 7
Energy	Energy Wake Up in 14 Days 2 w. Day: 11	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	Overcoming Depression in 21 Days 3 w. Day: 5, 6	3 w.	5, 6
Energy	Energy Wake Up in 7 Days 3 w. Day: 18	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	Meditation for Beginners in 21 Days 3 w. Day: 6	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	Static complex in 7 days 1 w. Day: 4	1 w.	4
Energy	Static complex in 14 days 2 w. Day: 5	2 w.	5
Energy	Static complex in 21 days 3 w. Day: 14	3 w.	14
Energy	Static complex in 28 days 4 w. Day: 16	4 w.	16
Stress	Release from anxiety in 7 days 1 w. Day: 4	1 w.	4
Stress	Release from anxiety in 21 days 3 w. Day: 17, 21	3 w.	17, 21
Stress	Release from anxiety in 28 days 4 w. Day: 11	4 w.	11
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 19, 34, 57	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	Edema Reduction in 14 Days 2 w. Day: 13	2 w.	13
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 17	3 w.	17
Joints	Hip Opening in 21 Days 3 w. Day: 15	3 w.	15
Harmony	Inner Harmony in 14 Days 2 w. Day: 10	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
Advanced	Yoga for Advanced in 7 days 1 w. Day: 5, 7	1 w.	5, 7
Advanced	Yoga for Advanced in 14 days 2 w. Day: 12	2 w.	12
Advanced	Yoga for Advanced in 21 days 3 w. Day: 6, 10, 13, 19	3 w.	6, 10, 13, 19
Advanced	Yoga for Advanced in 28 days 4 w. Day: 8, 18, 25	4 w.	8, 18, 25
Advanced	Yoga for Advanced in 35 days 5 w. Day: 12, 23, 29, 34	5 w.	12, 23, 29, 34
After Pregnancy	Recovery After Childbirth in 21 Days 3 w. Day: 17	3 w.	17
After Pregnancy	Recovery After Childbirth in 28 Days 4 w. Day: 11, 23	4 w.	11, 23
Head	Relief from headache in 21 days 3 w. Day: 2	3 w.	2
Head	Relief from headache in 28 days 4 w. Day: 5	4 w.	5
Weight Loss	Slim Body in 7 Days 1 w. Day: 3, 5, 7	1 w.	3, 5, 7
Weight Loss	Slim Body in 14 Days 2 w. Day: 11	2 w.	11
Weight Loss	Slim Body in 28 Days 4 w. Day: 6	4 w.	6
Breasts	Beautiful Chest in 28 Days 4 w. Day: 5	4 w.	5
Sex	The prolongation of sexual pleasure for 14 days 2 w. Day: 13	2 w.	13
Sex	The prolongation of sexual pleasure for 28 days 4 w. Day: 2, 27	4 w.	2, 27

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

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Standing Split Pose Urdhva prasarita ekapadasana

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Standing Split Pose Urdhva prasarita ekapadasana

don't give up!

Favorable effect

Contraindications

Technique of execution

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

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

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Standing Split Pose: video with the correct technique of performing the asana

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