StandingBeginner
Upward Extended One-Legged Pose
Urdhva Prasarita Eka Padasana
Upward Extended One-Legged Pose (Urdhva Prasarita Eka Padasana) blends a forward fold with a standing split, building hamstring flexibility and balance.
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How to Perform
- 1
From Uttanasana, place both hands on the floor or blocks beside the feet.
- 2
Shift weight into the standing leg, fingertips pressing down for support.
- 3
Lift the opposite leg straight up behind you, toes pointing toward the ceiling and hips squaring toward the floor.
- 4
Walk the hands closer to the standing foot and draw torso toward the standing thigh while keeping both legs active.
- 5
Hold for 3–5 breaths, then lower the lifted leg with control and repeat on the other side.
Benefits
- Lengthens hamstrings, calves, and inner thighs while strengthening standing leg and glutes.
- Improves balance and proprioception by requiring grounded stability with an extended leg.
- Stimulates abdominal organs and promotes circulation as the torso folds deeply.
Alignment Cues
- Standing knee remains softly bent if hyperextension occurs.
- Hands align under shoulders; use blocks to keep spine long.
- Lifted leg stays active with toes flexed toward floor or pointed up.
- Torso drapes over standing leg without twisting the pelvis.
Common Mistakes
No common mistakes listed.
Contraindications
- • Hamstring or groin tear
- • Unmanaged low back injury
- • Vertigo or balance disorders—use support
Recommended Props
BlocksWallStrap