Standing Splits – Foundations Of Yoga

Learn how to grow standing splits or Urdhva Prasarita Eka Padasana with Adriene! Increase flexibility and strength with mindful movement and breath! Tap into your grounding energy and engage your muscles! This pose can be challenging at first but is a fun one to grow. This yoga pose is a great stress buster too when you focus on your breath. Calm your brain and rejuvenate your body with some yoga play today. Grow your poses with Foundations of Yoga series – follow this pose up with Cobra pose! Make it your own. Cultivate a home practice. Find What Feels Good.


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Day 1 - Ease Into It - 30 Days of Yoga

Join Adriene on Day 1 of The 30 Days of Yoga journey! Ease into your 30 day experience with an open mind, kindness and curiosity.
Use this DAY 1 practice to take stock, check in with the body and mind. Begin the practice of slowing down, noticing, stretching and moving with ease. Commit to 30 days of breathing deep and listening. Acknowledge the distractions, the frustrations, the parts of the body that need more love or are in healing. Acknowledge it all! For this journey is about more than just a flexible, strong and tone body. It is about full mind, heart and body wellness. Begin here to set the foundation for a connected home practice. – FREE and in the comfort of your own home! Get empowered, find what feels good, listen to your body and lets have some fun!

Connect and support others down below! Cultivate positivity. Remember each day is different! The journey is the reward! See you tomorrow!

Sign up for 30 DAYS OF YOGA here:

See Adriene’s Let’s Get Started letter here:
Go Deeper with other goodies to support you on your journey + donation based downloadable versions of the videos so you can practice anytime, anywhere:

Need the BASICS of Foundations of a pose?
Check out the Foundations Of Yoga playlist:

Watch My New Cooking Series on Kin Community!

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TWITTER: @yogawithadriene
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Video Rating: 4 / 5

50 thoughts on “Standing Splits – Foundations Of Yoga

  1. Learn how to grow standing splits or Urdhva Prasarita Eka Padasana with
    Adriene! Say what? Give it a try! xo xo

  2. I have a question about a class I’m taking.. Well I am currently taking a
    yoga class and it does relax me a lot but the first thing is when I notice
    my back starts to relax its very painful. And I hear yoga is supposed to
    leave you energized but after yoga I am always so tired I just pass out on
    my bed and sleep for Hours and I am not one that takes naps but yoga knocks
    me out. Is that supposed to happen? 

  3. What do you mean when you say hug the outer ribs in?
    Also can anyone help me: when I’m in downward dog and want to step my right
    or left leg in to be in line with my hands and then open up into a lunge, I
    can never step my foot far enough. I always have to shuffle it forward
    about 15cm so it’s in the right place and my knee is stacked over my ankle
    rather than leaning over my toes. What do I need to work on? I’m really
    really trying to tighten my abs and drive my knee to my chin to get my foot
    closer to where my hands are.

  4. Hi Adriene, not that I have done this pose many times ( I’m still sort of a
    beginner), but when I do I feel like everywhere around my right area of
    groin/hip feels all bunched together and sore 🙁 Do you have any
    suggestions? Also, I’m really excited for when you will be talking about
    food/nutrition etc. Do you know when you’re going to release that? 🙂 :)

  5. I love the foundations of yoga videos, I have never been able to truly
    understand poses until watching these videos. I have a question about
    child’s pose. I am not able to get my bum to rest on my heels, and it ends
    up creating a lot of pressure on my arms and forehead. Any advice? I want
    to find this calm and relaxation in this posture but I can’t seem to get

  6. I very much love that you take the time to explain each detail. So that we
    understand how we should feel, and the reasons why we do it the way we are
    doing it.
    I am very glad that I subbed. Namaste

  7. Also it would be awesome if you did a Q &A vid!! Just about your life,
    daily rituals/habits, your favourite food etc :D

  8. Hey Adriene, I noticed that both of my legs don’t come as high as yours 🙁
    Is there something I’m doing wrong? Thanks!

  9. Lovely video as always, thanks a million times!:) I’m on my fourth time of
    doing the #30daysofyoga challenge and I’ve noticed soo many improvements in
    balance and indurance! I practice with you every day, so I basically see
    you more than my own mom haha! You’ve become my guide, my teacher, my
    friend and there’s so much love for you in my little heart ♥ Can you buy
    the empower program in Germany as well? Namaste! xx

  10. Adriene, i absolutely love you! i greatly appreciate your own personal
    style that you put into your teaching. Each day I look forward to doing
    yoga because of it.

    peace, love and light.

  11. You looked somehow troubled and restless to me, hope Yoga helped you get
    rid of that Adriene. Nice Video. :)

  12. Hi Adriene. Greetings from Brasil!!!
    I am 50 years old and it has been a long time since I had any kind of work
    out :(. Now I need to lose weight due a knee condition (chondromalacia
    patella). I found your videos and you have been helping me since january. I
    practiced at first the yoga foundations and then I followed the 30 days of
    yoga series. I started today the weight loss series and my problem is that
    I really can’t take the “runners lunge”, my knees really hurt in this
    pose. I want to know if there is another pose that can substitute this one
    or any variation of it that can be more gentle to my knees. Thanks for
    your wonderful work !! You are great Adriene!!

  13. I really like your teaching style. Thank you for posting all these videos.
    I am subscribed and enjoy getting the new ones and having a variety of
    different practices. Thank you.

  14. Day one is done. I’m late to the party but I didn’t make it a priority to
    start this. I made the time now and getting up a bit earlier in the morning
    was worth it. I feel wonderful. Can’t wait till tomorrow

  15. I just got a revelation…yoga helps with emotional constipation. After
    lying in corps pose for a few minutes at the end, the tears came. I felt a
    bigger presence saying I love you. I sensed that, that presence is always
    saying that to me but I’m not always present to hear/feel it. My breath
    bridged me to the Presence 🙂 Thank you Adriene for your sweet and
    beautiful guidance…Lovely!


  16. I lost my yoga virginity today. It was painful at times. It sure looks
    easier than it really is, but in the end I felt so peaceful, light and…
    sleepy? I don’t know, I think it kinda slowed down my heart rate. Goodnight.
    Will continue tomorrow.

  17. *Since starting work I have been feeling a little sore and my muscles have
    been shortening*

    As most of you know, I work in a mental health facility which does mean we
    sometimes restrain people but more than that, we run to medical codes and
    help morbidly obese elderly people change their depends and take showers.
    On top of all that, there’s the stress of the job, which takes a
    significant physical toll. I am no longer 20 something and can get away
    with walking around all tense, misaligned and sore. I feel it now like I
    never did before.

    I did one of her videos for beginners yesterday and then did this 30 days
    of yoga, day 2 today. I’m resolving to do the 30 days and make it a normal
    part of my morning. I’m also resolving to drink at least 40oz of water a
    day. And while I know that’s not enough for what I undoubtedly sweat out,
    it’s significantly more than I currently drink, which is a huge part of how
    I feel physically.

  18. Oh dear, this is day 1? It was already far too advanced for me. I’m too
    old and stiff and can’t sit cross legged. If I bend over I feel ill. I
    had to lie down for 15 minutes after this and then still vomited when I got
    up 🙁
    Is there something much simpler I could follow?

  19. I have recently been diagnosed with degenerative dics disease, I also have
    a trapped nerve down my left leg that has been agony for over a year now, I
    have been on hard painkillers for that amount of time too, and have been
    put on the waiting list for surgery to correct the trapped nerve. Through a
    lot of research I had an ‘Ah ha’ moment and I decided that yoga and diet
    have got to be the medicine to correct this. I started 3 weeks ago with
    your yoga for lower back pain video, and it has been amazing! I already
    feel the benefits, my pain has lessened – I can’t believe it! For the
    first time ever, I know I am really listening to my body, and with your
    guidance I am not pushing it to do everything that you’re showing, but only
    the things that feel right. I live in a fairly rural place on the west
    coast of Scotland, we have no yoga classes – but I really feel like I’m
    getting a one on one session with an extremely knowledgable and talented
    lady. Thank you so so much Adriene! 

  20. Olá não sei se vai entender meu comentários , sou de Brasil , e estou
    acompanhado seus vídeos , eu estava muito sedentária e engordando bastante
    , resolvi fazer exercicios como esteira e dança aeróbica e estava
    acompanhando o canal do fitness blender pra musculação , vejo resultado ,
    porém meu corpo estava muito doloroso, estava com muita dor nas pernas
    pescoço e costas até caimbras nos braços , e quando comecei a acompanhar
    seu canal mesmo nao entendo sua línguagem , eu fui seguindo o que vc faz e
    ao finalizar parece que estou nova em folha pronta pra outra rs , então
    queria agradecer por compartilhar isso , e um grande abraço de uma amiga do
    brasil , beijos ! 

  21. Why not! I am in. That was a very nice first day. I am 49 and when ever a
    take a break in my practice its harder to start. This was a nice first day
    back feels good.

  22. I’m on a fitness journey, want to come with me? Started 30 Days of Yoga
    with Adriene. The videos are free on YouTube! If you want to come along,
    the 1st day is here:

  23. i was all was a spiritual person but also have anger issues so i all was
    wanted to do yoga and now i did day one i did not give up im doing this so
    one i will be relaxed and fined the right dress under neath my cap and gown
    im graduating in may and i want to become more relaxed day one complete i
    will do day 2 after school it helps me relax after a stressful day at
    school you are my new hero

  24. Adriene you are amazing !! Finally I returned to yoga and of course I
    searched for your videos :)

  25. Adriene, I’ve loved prepping the last couple weeks with your Complete
    Beginners and Foundations videos and I’m committed to doing the 30 Day
    Challenge this month so I’ll be in better shape for the summer. But I get
    very frustrated with myself because I can’t bend in half, and my downward
    facing dog is more like a wonky crooked table top! Are there any sort of
    halfway poses that I can hold to build up the strength for those poses? Or
    are there some exercises I can do to help my flexibility in my legs? I am
    so excited to be Yogaing with you this month!

  26. Thank y for your videos.I’m very appreciated especially this 30 days of
    yoga. I’m yoga beginner but I wanted to get intense yoga that had different
    moves and routines each day. And here I am, I found yours to be a perfect
    model. Thank you so much :D

  27. I think this 30 days of yoga is what I have been searching for. I love your
    sense of humor and encouragement to go to my mat to learn something new
    every day! Namaste.

  28. Is it normal that at downward dog my back cant get that straight? It’s bent
    and i don’t know if this happens as a result that it was my first time
    doing yoga.

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