Sanskrit Name: Urdhva Prasarita Eka Padasana
:: Begin in Warrior III with your left foot grounded on your mat and your right foot lifted
:: Slowly lower your hands toward the floor as your torso moves toward your left leg and your right leg remains high
:: If your hands do not reach the floor, option to place them on blocks
:: Walk your hands slightly ahead of your left foot and shift weight into your foot and hands
:: Slowly straighten both legs as you lift your right leg higher
:: Try to keep your hips square and maintain a level pelvis
:: Keep both feet engaged and maintain a micro-bend in your knee
:: Option to grasp the back of the standing-leg ankle with one or both hands
Benefits: Standing Split calms the brain, and stimulates the liver and kidneys, as it stretches the hamstrings, calves, and thighs. It strengthens the thighs, knees and ankles, and also stretches the back of the leg, the front thigh and groin.
Contradictions: If you have a lower back injury or ankle or knee injury, avoid practicing this pose.
Know your asana: Standing Split Pose is a great preparatory pose for Handstand.