Standing Split Pose Urdhva Prasaritum Eka Padum
Improve flexibility & balance with Standing Split! This pose stretches hamstrings & challenges stability. Use modifications as needed.
The Standing Split Pose Urdhva Prasaritum Eka Padum mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Standing Split Pose Urdhva Prasaritum Eka Padum Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Lower Back (quadratus lumborum); Abdominals (rectus abdominis)
Standing Split Pose Urdhva Prasaritum Eka Padum Variations and Alternatives
How to do the Standing Split Pose Urdhva Prasaritum Eka Padum
Begin standing with your feet together.
Bend forward from the hips to place your hands on the floor. It's okay to bend your knees if you're not very flexible.
Shift your weight onto your right foot, keeping a slight bend in the knee, and carefully lift your left leg up towards the ceiling.
Try to keep your left leg as straight as possible, engaging your glute and hamstring to lift higher.
Keep your hips squared towards the floor to ensure the stretch is effective.
Reach equally through your fingertips and your raised heel to elongate both sides of your body.
Hold the position for several breaths, then slowly lower your lifted leg down and return to an upright standing position.
Repeat the same steps on the opposite side, lifting the right leg.
It's essential to maintain balance and control throughout the pose. Use slow and controlled movements, focusing on your breath to help deepen the stretch and maintain stability. This pose may be challenging for beginners, so modifications such as using a wall for support or not raising the leg as high can be helpful.
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Standing Split Pose Urdhva Prasaritum Eka Padum FAQs
What muscles does the Standing Split Pose Urdhva Prasaritum Eka Padum work?
The Standing Split Pose Urdhva Prasaritum Eka Padum mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Standing Split Pose Urdhva Prasaritum Eka Padum?
None. The Standing Split Pose Urdhva Prasaritum Eka Padum is a bodyweight exercise, so you can do it anywhere.
What are some Standing Split Pose Urdhva Prasaritum Eka Padum variations and alternatives?
Similar exercises include the Bird of Paradise Pose Svarga Dvijasana, Double Pigeon Pose, Eight Angle Pose and Extended Side-Angle Pose.
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