How to do Urdhva Prasarita Eka Padasana (The Standing Split Pose): Steps & Health Benefits


Health benefits of Urdhva Prasarita Eka Padasana include Strengthening Shoulder, Abdomen, and Spine, Increases Focus, Improves Blood Circulation, Helps to Stimulate the Reproductive Organs, Helps to Reduce Belly Fat

June 1, 2018


Urdhva Prasarita Eka Padasana is one of the most important and advance asana in yoga with lots of health benefits. It is also known as The Standing Split Pose. The name Urdhva Prasarita Eka Padasana actually comes from Sanskrit words, it is a combination of five words, where Urdhva means Elevated, upright, erect, Prasarita means Spread or stretched out, Aka means One, Pada means Foot and Asana mean Pose. 

Urdhva Prasarita Eka Padasana has lots of health benefits; among that some of the health benefits of Urdhva Prasarita Eka Padasana include Strengthening Shoulder, Abdomen, and Spine, Increases Focus, Improves Blood Circulation, Helps to Stimulate the Reproductive Organs, Helps to Reduce Belly Fat, Improves Kidneys and Liver Function, Strengthen Calves, Ankle and Hamstrings Muscles and Helps to Remove Stress and Anxiety.

Before we go to do this asana, we should know for whom this Urdhva Prasarita Eka Padasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Urdhva Prasarita Eka Padasana (The Standing Split Pose):

  • To start this asana get onto the yoga mat and Most importantly, Lift your left arm up alongside grows your right leg. Twist your middle towards the right as you inhale. After that, raise your left leg off to the floor (into the air).
  • From that point onward, delicately lean forward and move your middle to your right thigh. Keep your hands in lying position on the floor to deal with the body weight.
  • Presently, delicately move your body weight on your right leg while you are rectifying left leg over your crown (head).
  • Keep in mind that, you should rotate your hip joint and leg properly amid playing out this Asana.
  • Ensure that, your pelvis should be parallel to the ground; with the goal that it might need to tilt towards the left to balance your weight.
  • While you’re performing this asana, try to keep your both keens and legs erect, both of your knee tops confronting straight heading. For keeping the lifted leg straight noticeable all around you should push your chest towards the standing leg. When you keep up the adaptability fasten your standing leg on the floor. Your middle drops your leg will climb.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana with opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your arms, shoulder, legs, knees, hips and chest but as you practice more you can do this asana more easily.

Health Benefits of Urdhva Prasarita Eka Padasana (The Standing Split Pose):


Urdhva Prasarita Eka Padasana Strengthens Shoulder, Abdomen, and Spine:

While practicing Urdhva Prasarita Eka Padasana, it stretches our shoulder, abdomen and spine muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Urdhva Prasarita Eka Padasana will helps to reduce the back pain and prevent the risk of injury in the shoulder, abdomen and spine region.

Urdhva Prasarita Eka Padasana Increases Focus:

Different studies have been proven that, regular practice of Urdhva Prasarita Eka Padasana helps to improve the blood circulation to the brain because your head position is going against the gravity, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly.

Urdhva Prasarita Eka Padasana Improves Blood Circulation: 

When we are doing Urdhva Prasarita Eka Padasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Urdhva Prasarita Eka Padasana Helps to Stimulate the Reproductive Organs:

Practicing of Urdhva Prasarita Eka Padasana on a regular basis can enhance sexual performance because while doing Urdhva Prasarita Eka Padasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Urdhva Prasarita Eka Padasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Urdhva Prasarita Eka Padasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lot of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Urdhva Prasarita Eka Padasana Improves Kidneys and Liver Function:

Regular practice of Urdhva Prasarita Eka Padasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Urdhva Prasarita Eka Padasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Urdhva Prasarita Eka Padasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Urdhva Prasarita Eka Padasana also help to prevent injury in calves and hamstrings during exercise and other works.

Urdhva Prasarita Eka Padasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Urdhva Prasarita Eka Padasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Health Benefits of Urdhva Prasarita Eka Padasana