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Urdhva Prasarita Eka Padasana (Standing Splits Pose)

(urd-vah pras-ah-rita ekah-pah-DAH-sahn-na)

Also known as:

  • One Leg Stretched Upward Pose
  • Urdhva Prasarita Ekapadasana


  • Intermediate



Benefits: This is the splits on one leg - stretching your hamstrings, thighs, and calves while enhancing your core and balance.  

How it's done:

  • Stand with your feet together, toes forward
  • Point the hips forward
  • As your torso bends forward at the hip, raise your right leg behind you
  • Keep the right leg straight with toes pointed
  • Rotate your thighs together, to keep the hips neutral
  • The left knee should be soft and pointed forward
  • Grasp your ankle or calf with your hands

Lauren Eckstrom of The Yoga Collective walks you through achieving this pose

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