StandingBalanceForward Bend
Standing Split
Urdhva Prasarita Eka Padasana
A one-legged standing forward fold where the raised leg extends as high as possible toward the sky while the hands ground on the floor.
- ·Stretches hamstrings
- ·Strengthens ankles
- ·Calms the brain
Instructions
- 1Begin in Standing Forward Fold with both hands on the floor and feet hip-width apart.
- 2Shift your weight into your left foot and engage the left leg firmly.
- 3On an exhale, lift your right leg straight up behind you as high as your flexibility allows.
- 4Walk your hands closer to your standing foot to deepen the forward fold and lengthen the hamstring.
- 5Square your hips toward the floor by drawing the lifted hip down.
- 6Gaze at your standing shin and breathe steadily for 5 breaths.
- 7Lower the leg on an exhale and repeat on the other side.
Contraindications & precautions
- ⚠Hamstring tear or strain — avoid deep hip flexion until the tissue has fully recovered.
- ⚠Low blood pressure or vertigo — the inverted position can cause dizziness; use a wall for support.
- ⚠Wrist or shoulder injury — place blocks under the hands to reduce joint load.
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