Techniques to perform standing splits in yoga

Standing split legs pose not only stretches the legs and hips, but also presents a great challenge to the body’s ability to keep balance.

Standing Split (or standing split) has the English name Standing Split and the Sanskrit name Urdhva Prasarita Eka Padasana. This is an intermediate yoga pose that can bring a lot of benefits to the body. This pose is also a popular preparation for monkey pose (Hanumanasana).

Benefits of standing splits in yoga

Standing splits work to stretch the entire back of the body, especially the hamstrings and calves. This pose not only strengthens the thighs, knees, and ankles, but also helps stretch the groin muscles. Not only that, keeping the balance on one leg while bending in the split also creates a huge challenge to the body’s ability to keep balance.

This is also considered a mild inversion. Therefore, it can give you all the benefits that other inversions offer such as relief from headaches, anxiety, fatigue, insomnia and mild depression. Not only that, this pose also helps increase blood circulation to the brain, soothes the nervous system, reduces stress, improves memory and concentration.

Instructions for performing vertical splits

standing split stance

Mountain pose – The start of the splits

To do the split stand, do:

  • Start in mountain pose (Tadasana) with your arms at your sides. Keep your breathing steady and rhythmic.
  • Inhale and raise your arms above your head. Exhale, bend forward from the hips. Bring your hands to the floor, legs stand straight, do not bend your knees
  • Shift weight onto right foot and distribute evenly on both hands. Then raise your left leg as high as you can towards the ceiling
  • Reach back (towards right heel) for a deeper stretch. Take a deep breath and relax your shoulders
  • Keep right knee and foot forward
  • Hold the pose for 5 breaths. Then, slowly lower your left leg to the floor, return to a squat, and switch sides.

Variations of Splits

If your hamstrings are not flexible enough, it will be difficult for you to practice this pose. Here are some modifications to make this pose easier for you:

  • If your hands don’t touch the floor, place yoga blocks underneath each hand. If your body is flexible enough, you can use your left hand to grasp your right ankle (the foot is balancing).
  • To increase the difficulty, bend the knee of the balancing leg, then lift the raised leg a little higher, then straighten the leg again.
  • To support the raised leg when you don’t have enough strength and flexibility, you can prop it up on a chair, table or press firmly against the wall.
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Notes when doing the action

standing split stance

Standing Split is a powerful stretch if practiced correctly

Before performing the stand split, you need to pay attention to warm up your hamstrings thoroughly before performing. You can do this by practicing the sequence of sun salutations, crescent moon pose, triangle pose (Trikonasana) and pyramid pose (Parsvottanasana).

Standing Folds (Uttanasana) will form the foundation for this pose, so it’s important that you learn the correct body alignment in Uttanasana before moving into splits.

Do not perform if you have an ankle, knee or low back injury. Perform the pose within a limited range, avoiding excessive force on the body. If you have any health concerns, consult your doctor before exercising.

Standing splits will give your muscles and mind a huge challenge. Are you ready to conquer but don’t know where to start? Have you tried many times but still can’t do it? Download now to your device to connect with yoga teachers and get specific instructions.

Reference source

How to Do Standing Split in Yoga Accessed: 23/3/2021

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