Standing Split anatomy
Standing Split · Urdhva Prasarita Eka Padasana · Tư thế đứng xoạc dọc
Standing Split mainly works gluteus maximus (right), hamstrings (right), quadriceps; it stretches iliopsoas (right), hamstrings (left), gastrocnemius (left), gluteus maximus (left); gluteus medius (left), soleus (left), obliques stabilize.
Opening the 3D model…
From Standing Forward Fold, shift the weight onto the left leg, place both palms on the floor on either side of the left foot and lift the straight right leg high behind you. The torso folds close to the standing thigh, the head hangs and the gaze goes toward the standing shin. The hips stay level, and the kneecap and toes of the lifted leg point down toward the floor rather than opening out to the side. The standing leg's hamstrings get a strong stretch; the glutes and hamstrings of the lifted leg work while the front of its hip lengthens. With tight hamstrings, soften the standing knee or put the hands on blocks. The weight stays on the standing leg; the hands only steady. With high blood pressure or glaucoma, do not stay long with the head low.
Muscles in this pose
Working (contracting): Gluteus maximus (right), Hamstrings (right), Quadriceps
Stretching: Iliopsoas (right), Hamstrings (left), Gastrocnemius (left), Gluteus maximus (left), Erector spinae, Wrist flexors
Stabilizing: Gluteus medius (left), Soleus (left), Obliques
Why these muscles work or stretch
- Gluteus maximus · Working (contracting): Extends the hip to lift the right leg high
- Hamstrings · Working (contracting): Work with the glutes to hold the leg up
- Quadriceps · Working (contracting): Keeps the lifted knee straight
- Iliopsoas · Stretching: The front of the lifted leg's hip lengthens
- Hamstrings · Stretching: The main stretch: the standing hip is deeply flexed
- Erector spinae · Stretching: Lengthens as the torso folds deeply and the head hangs
- Wrist flexors · Stretching: Lengthened as the wrists bend back; the hands carry only a little weight
- Gluteus medius · Stabilizing: Keeps the pelvis level over the standing leg
- Obliques · Stabilizing: Keep the hips from rotating open with the lifted leg
Practice cues
- Keep the hips level, toes of the lifted foot pointing down
- Reach the lifted heel high; straighten both knees without locking the standing knee
- Fold from the hip joints, torso close to the standing thigh, neck relaxed
Benefits
- Strongly stretches the hamstrings and calf of the standing leg
- Strengthens the glutes and hamstrings of the lifted leg
- Trains balance on one leg
Cautions / contraindications
- Use caution with high blood pressure or glaucoma; don't stay long head-down
- Use caution with a hamstring injury; soften the standing knee
- Go gently with low-back pain or a disc herniation; fold less, back long
- Use caution with dizziness; practice near a wall
Easier variations
- Put the hands on blocks and soften the standing knee
- Place the hands on a wall, torso parallel to the floor, lifted leg lower
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Intense Side Stretch (Pyramid Pose) Parsvottanasana
- Standing Forward Fold Uttanasana
- Hand-Under-Foot Pose Padahastasana
- Wide-Legged Forward Bend Prasarita Padottanasana
- One-Legged Wind-Relieving Pose Eka Pada Pavanamuktasana
- Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)