Urdhva Prasarita Eka Padasana


Standing Asanas

Urdhva Prasarita Eka Padasana

Standing Split Pose


Meaning: urdhva=upward / prasarita = extended / eka = one / pada = leg

Table of content

Spinal Movements:


Stand upright with legs together, relaxed shoulders, arms at your sides. Inhale, exhale, and relax.

Getting into position

Come into Virabhadrasana-III (Warrior-III Pose) with torso bent farther toward the floor, and palms facing down, on the floor. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, raise the right leg until it is in-line with the left leg. Grab the ankle with both hands and bring the chin close to the shin. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, straighten farther. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Inhale. Exhaling, slowly lower your right leg parallel to the floor while raising your arms and torso back up into Virabhadrasana III, and come back into the starting position. Inhale, exhale, and relax. Repeat on the other side.


  • Keep the standing leg straight and tense and abdominal muscles engaged during this pose.
  • It is not recommended to come into this pose from Padahastasana (foot to hand pose) to avoid injury or excess pain in the hips.
  • Keep distance between the shoulders and ears to avoid overstraining.
  • While coming in or out of position, slightly bend the front knee for safety, then lock when in position. Come in and out over several breaths for stability – coming down while exhaling, coming up while inhaling.
  • If difficult, instead of grabbing the ankle with both hands, grab with one hand with the other hand on the floor next to the foot; or leave both hands on the floor next to the foot.



If you suffer from migraines, high or lower blood pressure, or chronic/serious wrist, shoulder, or hip problems .

Be careful

If you have wrist, shoulder, pelvic, hamstring, or sciatic nerve issues, abdominal hernia, diarrhea, constipation, if you are menstruating, or get dizzy easily.



  • Stretches the shoulders, back, abdomen, hip flexors, pelvis, glutes, hamstrings, front of thighs, knees, calf muscles, and ankles.
  • Strengthens arms, shoulders, chest, abdominal muscles, glutes, hip flexors, thighs, hamstrings and calf muscles.
  • Increases blood flow to the head and brain.
  • Stimulates abdominal organs and digestive system.
  • Improves flat feet, balance and concentration.
  • Relieves headache; fatigue, insomnia, mild depression.


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