Standing Splits is a forward-fold balance in which one leg lifts behind the body. Keep both hands on blocks or a chair and the lifted leg low; hip height is optional, and the standing knee may bend.
What is Standing Splits?
Urdhva Prasarita Eka Padasana is a balance variation of a standing forward fold. The lifted leg can stay low, and the hands can rest on raised support.
How do you explore a supported variation?
Place a chair or blocks in front of you and keep the stance stable.
- Begin in a shallow forward fold with both feet grounded.
- Bend the standing knee and place both hands on support.
- Slide the other toes back along the floor; only float the foot if balance remains easy.
- Keep the pelvis comfortable and the neck relaxed; do not push the lifted leg higher.
- Lower the lifted foot before slowly rising.
How can you modify Standing Splits?
Keep the lifted toes down, bend the standing knee, raise the hands, or practice with hands on a wall. Skip the balance if it feels unsteady.
When should you stop or modify?
Stop for pain, dizziness, or balance loss. This draft awaits qualified teacher review.
Common question: Does the lifted leg need to reach overhead?
No. A low, supported leg lift is a complete variation.
संदर्भ और आगे पढ़ने के लिए
ये संदर्भ सामान्य पृष्ठभूमि देते हैं। ये इस पृष्ठ के हर निर्देश की पुष्टि नहीं करते और किसी योग्य शिक्षक के मार्गदर्शन का विकल्प नहीं हैं।
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and balance modifications; not pose-specific instruction.