Eka Pada Uttanasana / Urdhva Prasarita Eka Padasana (Standing Splits / Standing Split)
Learned: Appendix Only
See Manual Pages: A-114, A-119
Where this can show up in class: Sutra 1, Peak Pada
This pose can be done in the following orientations: Standing.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Extended Leg Standing leg hip (to avoid twist) |
Front foot Spine Head |
Crown Spine Extended leg Extended leg foot |
Core Hips (pull ASIS's together) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Lift leg only slightly Virabhadrasana III |
Virabhadrasana III Parsvottanasana Utthita Hasta Padangusthasana (w/ forward fold) Krounchasana / Krancasana Ardha Hanumanasana Hanumanasana (Standing) Ardha Dhanurasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Back leg hip extension |
Front hamstrings Back hip flexors |
Front leg quads Front leg glutes |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Opening hips into | Pull extended leg hip point down |