Standing Split

How to do Standing Split

1. Place your hands on either side of your right foot.
2. Shift your weight into your right foot, keeping your hands grounded.
3. Lift your left leg behind you, reaching actively through your left foot.
4. Keep a small bend in your right knee rather than locking it.
5. Press through your right heel and the bases of your big and little toes.
6. Keep your hips facing the floor; lift your left leg only as high as that allows.
7. Lengthen your torso toward your right leg without trying to touch your forehead to your knee.
8. Let your neck follow your spine, with your gaze toward the mat.
9. Lower your left foot beside your right, keeping your hands supported.

Benefits

Standing splits gives the grounded leg two jobs: support your balance and receive a hamstring stretch.

Variations

Place your hands on blocks beside your right foot to give your torso more room. If steady, hold your right ankle with one hand, keeping your other hand grounded.