Standing split (hold)

Yogaintermediatetimedno equipment

Urdhva Prasarita Eka Padasana: from a standing forward fold, weight goes onto one straight standing leg while the other straight leg lifts up behind toward the ceiling; hands on the floor (or blocks) beside the standing foot, head hanging, hips kept as level as possible.

How to do it

1. Forward fold with the palms flat on the floor beside the feet, fingertips in line with the toes (not in front of them).
2. Shift the weight onto one leg; the standing foot is flat and stays put, standing knee straight but not locked.
3. Lift the other leg straight up behind you, knee straight and toes pointing down (not turned out); raise it as high as possible while keeping the hips square.
4. Torso folds toward the standing thigh, neck relaxed, head hanging; gaze back toward the standing shin.
5. Hold, then lower the leg and switch.

Muscles worked

polpacci, lombari, femorali, glutei

Workouts that use it

• Power yoga strength