Standing Split
Standing Split, also known as Urdhva Prasarita Eka Padasana, is a yoga pose that focuses on balance, strength and flexibility. This pose stretches the hamstrings, hips and back while strengthening the leg muscles and improving balance. It is a challenging position that requires concentration and body control, but can be gradually mastered with regular practice.
How to do the Standing Split correctly
Follow these steps to enter the Standing Split:
- Start in Mountain Pose (Tadasana).
- Slowly bring your upper body forward while extending both hands down toward the floor, as in a Standing Forward Bend (Uttanasana).
- Shift your weight to one foot and begin to lift the opposite leg up toward the ceiling until it is parallel to the floor.
- Keep your hands on the floor or a yoga block to maintain balance.
- Try to keep the hips square so that the lifted leg does not open too much outwards.
- Hold the position for 5-10 breaths, then switch sides.
Common mistakes in Standing Split
Here are some typical mistakes to avoid to maximize the effect of the exercise:
- Open hips: Make sure the lifted leg stays in line with the hip and doesn't turn too much outward.
- Overextended knees: Avoid locking the knees as this can lead to hyperextension and joint overload.
- Too much weight on the hands: Try to distribute the weight evenly on the leg and core instead of putting too much stress on the hands.
Modifications and Variations
If the Standing Split is too challenging, try the following modifications:
- Use a block: Place your hands on a yoga block for extra support if you can't reach the floor.
- Use a wall: Support the lifted leg against a wall to focus on hip alignment.
- Bend the standing knee: If you have tight hamstrings, you can bend the standing knee to reduce the intensity.
Video: Basic Standing Split
Watch this video for a detailed tutorial on Standing Split:
Video: Challenging Standing Split Variations
Here's a video showing advanced variations of the Standing Split:
Repetitions and breathing technique
Hold the Standing Split for 5-10 breaths while focusing on deep, calm breaths. Inhale as you lift your leg and exhale as you balance. Repeat the exercise on both sides to strengthen and lengthen the muscles in the legs and back.