How to do Standing Splits

Do you want to learn how to do the standing splits? This challenging yoga pose is a great way to improve your flexibility and open your hips. In this post, you’ll learn more about the pose and step-by-step instructions that will get you started today.

Benefits of standing splits

There are a few benefits to doing this pose, including:

  • opening the hips
  • lengthening the hamstrings
  • increasing the blood flow to the brain
  • strengthening the legs
  • calming the nervous system
  • improving balance

Contraindications of standing splits

You should use caution or even avoid this pose if you have:

  • hip and knee injuries
  • low back problems
  • shoulder injuries
  • high blood pressure
  • low blood pressure

How to do standing splits

Stand on your mat with your feet together and your legs straight.

Bend forward putting both hands on the ground with the palms flat on the floor.

Push your weight into your right leg, raising your left leg behind you.

The key to getting a good standing split is to engage your right glute, lifting your right sitting bones to power your left leg up.

Lift with your left leg as high as you can, pointing your left toe toward the ceiling.

Push weight into your arms and drop your head down so your forehead is toward the shin.

Stay here for five breaths and slowly release it. For more details about the pose watch this video lesson from Kino.

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