Standing Split Pose (Urdhva Prasarita Eka Padasana)

Standing Split Pose is an Intermediate to Advanced Level pose that is used to close the deeper hip gap and is thus included in Hip Gap Yoga Sequences. The upward (urdhva) extending (prasarita) of 1 leg (eka pada) during this pose is taken into inversion, whereas the stretching of the adductors of the hips (inner thighs) together with the hamstrings is the primary focus.

Standing Split Pose

Beginner’s Tip

Support the raised leg by pressing the raised foot against a wall or swinging its front gliding joint over the highest fringe of the chair back.

NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.

Tip To Do -

1 - Start in Uttanasana (Standing Forward Bend).
2 - As you inhale, lengthen your spine and reach for your fingertips.
3 - Transfer the weight to your left foot.
4 - On your next inhalation, carry your right leg up behind you, parallel with the ground as in mortal three.
5 - Roll the proper inner thigh up to internally rotate the proper leg.
6 - As you exhale, fold over your standing leg and convey the hands back to either aspect of your foot, while lifting the proper leg higher.
7 - Maintain the standing leg's engagement by lifting the knee cap and front of the thigh.
8 - Start off the set by lowering the leg back to Uttanasana. Hold this pose for few breaths before repeating on the opposite side.

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The Advantages of the Standing Split 

1 - Strengthens the knees, ankles, and groins muscles in your body.
2 - Stretch your body's hamstrings, back, and calves.
3 - It improves balance in your body.
4 - Strengthens your body's system.
5 - Improves circulation and digestion in your body.
6 - Reduces stress in the body.

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