Standing Splits

About This Class

In this short, instructional class, Bryan Kest guides a demonstration of Standing Splits (Urdhva Prasarita Eka Padasana) with a clear emphasis on moving slowly and listening to the body. Beginning from Downward Facing Dog, students walk or jump their feet to their hands into a forward fold before shifting weight onto one foot and gradually lifting the opposite leg. Bryan explains two distinct variations: squaring the hips down to intensify the stretch along the back of the standing leg from the glutes to the Achilles tendon, and opening the lifted hip to reduce that intensity while deepening the hip stretch and accessing the connective tissues of the pelvic floor. Throughout, the focus is on breath, balance, a planted grounding foot, and a straight standing leg. The class closes by stepping the lifted foot down and rising to standing with a flat back. Ideal for those looking to safely explore hamstring flexibility, hip opening, and single-leg balance.