A standing split is a yoga pose that requires strength and flexibility.It is important that you warm up your muscles before you try it.You can try to deepen the stretch after you have mastered a Standing Split.
Step 1: A light warm-up is recommended.
You need to be well-prepared for standing splits because they are difficult.It's important to stretch out and engage your muscles, but you can start by doing a light cardio warm-up.For around five minutes, do a dynamic warm-up.Light jogging on the spot is one of the exercises this could include.Leg swings and arm swings.Butt kickers.The knees are high.The jacks are jumping.Squats.
Step 2: .
It is a good idea to stretch out your hamstrings before you start.The crossover stretch is a good stretch for the hamstrings.Stand up straight and cross your right leg over your left to do this.Slowly roll your upper body down and reach for the ground with your hands.Hold for up to 30 seconds.Continue the stretch by crossing your left leg over your right.
Step 3: Prepare with a quick yoga sequence.
Before you move onto the standing splits, you should do a short yoga sequence to make sure your body is prepared.This will help you relax and stretch.Sun salutations A and B are great ways to prepare for standing splits.You could start in a mountain pose.Stand in front of your chest with your hands in the air.Then move into Parsvottanasana.From the mountain pose, turn your left foot out around 30 degrees.Bring your hands down towards your right foot as you tilt forward.You can move into High Lunge by bending your knee and dropping your hips as you lean back and raise your arms above your head from this position.You can go into Warrior III.Bring your feet back together and then raise your right leg behind you.Ahead of your foot, tilt your body forwards.
Step 4: Start in the mountain pose.
You are ready to progress into Standing Splits.Get back into Mountain Pose.Stand up straight and put your hands in front of your chest.If you want to concentrate on breathing, then let your arms fall down to your sides.
Step 5: Go into standing forward fold.
Lift your arms up over your head.Pause and then exhale.As you breathe out, bend at your hips and reach your hands down towards the floor to join the standing forward fold.Straighten your legs and don't lock your knees.Place your hands on the ground.If you cannot place your hands on the floor, you can put a yoga block under them.You should not be in pain.
Step 6: Raise your leg.
You are almost ready to move into Standing Splits once you are in the Standing Forward Fold.Next, put your weight on your right foot and on both of your hands.You can slowly raise your left leg if you feel secure.As you can see, life your leg up as high as possible behind you.A smooth controlled movement is what you should be aiming for.Keep breathing with a steady rhythm.
Step 7: Deepen the stretch.
If you have one leg behind you, you can deepen the stretch even more.Bring your torso in close to your standing leg by carefully walking back your hands.It is possible to tuck in your chin.Try to relax your shoulders while you breathe deeply.
Step 8: Square your hips.
As you raised your let leg up behind you, your left thigh may have moved a little.You can counter this by internally rotating it and squaring your hips.If you want to square it with the right hip, you need to roll your left hip down and towards the floor.It is difficult to square your hips in this position, so don't push it.You should only go as far as you are comfortable with.You might be able to square your hips by lowering your left leg.You should keep your right foot and knee facing straight forwards as you do this.
Step 9: Hold on and let go.
Hold the stretch for five slow, controlled and rhythmic breaths once you have gone as deep as you are comfortable with.Slowly and carefully lower your left leg to the floor.Raise your right leg behind you as you repeat the steps on the other side.If you want to be symmetrical in your movements, hold the pose for the same amount of time.
Step 10: Stand against a wall.
A good variation of the Standing Splits is resting your raised leg against a wall, or top on a chair, table or a ballet barre.You can do this variation by moving from a standing forward fold into standing standing split and resting your foot on the object.You could start from the King Arthur Pose.This involves kneeling with your back to the wall and placing the shin of your left leg against it.You should be touching the wall with your toes and knees.Your right leg should be bent in a kneeling position with your knee in the air.Put your hands on the ground in front of you.Lift your left knee and walk up the wall behind you.If you are still building up strength and flexibility, this variation allows you to support your elevated leg against a solid object.It is advisable to practice the pose against a wall before attempting it.
Step 11: When in the pose, bend your standing leg.
A minor but powerful variation that really deepens and works the muscles is bending and then straightening your standing leg when you are in a Standing Split.When you are in a Standing Split, make sure to bend the knee of your standing leg.Bring your raised leg up even higher after you straightened the knee.
Step 12: You should grab the ankle of your standing leg.
You can deepen the stretch by grabbing the ankle of your standing leg with the opposite hand when you are in a Standing Split.This variation requires a lot of balance and composure, so be sure you are breathing with a nice, steady rhythm and completely in control before you attempt it.