Urdhva Parasarita Eka Padasana(Standing Split Pose)

This is a standing split. Here it is about stretching your quad and hamstring and not about how high you can extend your leg. You must begin in the standing forward bend. Inhale as you elongate your spine and press your hands into the ground. Breathe easily and on an inhale lift your right leg so that it is parallel to the floor and then rotate the inner thigh upwards, pressing into the ball of the foot. Lift the right leg higher and straighten the leg on the ground by pulling in the knee caps. Come back to the forward fold and then repeat the pose on the other side.