Standing Split

How to

1. Begin in a standing forward fold (Uttanasana) with feet hip-width apart, hands resting on the ground or blocks.
2. Shift your weight onto your left foot, grounding through all four corners of the foot.
3. Inhale deeply, then exhale as you lift your right leg straight up toward the ceiling, keeping the hips square to the floor.
4. Engage the quadriceps and flex the right foot, reaching through the heel for stability and extension.
5. Place both hands on the ground or on blocks under your shoulders for support, keeping the elbows soft.
6. Gaze softly in the direction of your left foot, maintaining a long neck and relaxed shoulders.
7. Hold the pose for several breaths, maintaining even inhalation and exhalation, focusing on balance and extension.
8. To exit, gently lower the right leg back to the ground, returning to a forward fold before repeating on the other side.

Benefits

• Improves balance and stability by engaging core and leg muscles.
• Enhances flexibility in the hamstrings and hip flexors.
• Strengthens the legs, particularly the quadriceps and calves.
• Calms the mind and relieves stress through focused breathing and concentration.
• Boosts circulation and energizes the body by elevating the leg.

What next

• Watch practice videos
• Practice — Move
• Find a teacher