Standing Splits Pose (Urdhva Prasarita Eka Padasana)

Standing Splits is an intense single-leg forward fold and balance that deeply lengthens the hamstrings and hip flexors while demanding focused stability in the standing leg. It creates a sense of inward concentration as the torso folds close to the grounded leg and the lifted leg rises toward vertical. The pose is entered from a standing forward fold by shifting weight onto one foot and drawing the free leg as high as possible while keeping the hips squared.

Cues

• Press the standing foot evenly into the mat and microbend the knee to protect the joint.
• Square both hip points toward the floor rather than letting the lifted hip fly open.
• Wrap the hands around the ankle or calf of the standing leg to deepen the forward fold.
• Breathe steadily — use each exhale to release tension in the lifted hip and allow the leg to rise.