Urdhva Prasarita Eka Padasana

Also known as standing splits, the trick in this pose is to work with pushing your feet away from one another rather than trying to lift the back leg.  To warm up for this pose, do several hip, thigh and hamstring stretches.



Janu sirsasana

Eka Pada Bhekasana


Pigeon prep

Pigeon Prep with back thigh stretch

Practice this pose against a wall.  Face away from the wall several feet in distance from it.  Place your hands on the floor, bending your knees if necessary.  Reach one foot up the wall, crawling your toes up bit by bit.  Push your feet away from one another as you push your hands into the ground, working your pelvis back toward the wall.

For the free standing pose, you can enter from Virabhadrasana 3, Ardha Chandrasana, or simply from forward fold (uttanasana).  With fingertips on the floor, lift one foot up and bend both knees.  Then push both feet away from each other, reaching the lifted foot toward the ceiling.  Continually turn the inner thigh of the lifted leg inward and toward the back of the body to keep the hips square.  Work toward bringing the front of the body to touch the thigh of the standing leg.  Eventually you can bring one and then both hands to the ankle of the standing leg.

standing split