#WellnessWednesday - Yoga for Life: Week 53

Standing Split / Urdhva Prasarita Eka Padasana


  • Stretches the hamstrings, and calves.
  • Can strengthen thighs, knees, and ankles.
  • Helps calm the brain.

Foundation & General Alignment:

  • Start standing in forward fold, one leg lifted. Hands can be used as second base for balance.
  • Keep foot of lifted leg facing the ground.
  • Hips are squared, lifted one is not “popping” out.
  • Back is as straight as possible.
  • If arms are not being used for balance they can be on shin of standing leg.
  • Shoulders are back and away from ears.
  • Head can be looking at standing leg or at the ground.

Common Problems:

  • Hips aren’t aligned, one is lifted higher than the other.
  • Muscles are not engaged, body is just loose.
  • Foot is not facing the ground.


  • Can be done on wall for extra support.
  • Can use props under hands such as blocks.

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