If you've wondered how your yoga classmates can stand on one leg, bended fully forward, while their other leg is stretched toward the ceiling, take heart; standing splits are eventually attainable by most people. Like any yoga pose, standing splits require patience, practice, strength and flexibility. However, their benefits include toning your thighs and glutes, calming your brain and stimulating your liver and kidneys -- all while giving your legs an effective stretch, according to "Yoga Journal." Starting slow and not pushing yourself too far too soon is crucial to eventually reaching a full standing split.
Step 1
Stand with your feet parallel to each other and facing forward on a yoga mat. Bend at your hips and bring your torso toward your thighs. Place your hands on the floor in front of your feet; use the assistance of a yoga block if you can't reach the floor.
Step 2
Transfer your weight to your right leg and lift your left leg off the ground. Extend it straight behind you. Stay in the forward fold throughout the pose.
Step 3
Lift your left foot as high as possible toward the ceiling as you engage your abdominal and glute muscles for stability. You may be unable to lift your left leg very far if you are new to the standing-split pose; it is better to slowly work your body into the pose than to force it further than it wants to go. Eventually, you will aim to point your foot directly toward the ceiling while placing both hands around your right ankle.
Step 4
Hold the pose for 30 seconds and then lower your left leg back to the starting position. Repeat on the other side by placing your weight on your left leg and lifting your right leg toward the ceiling.
Things You'll Need
- Yoga mat
- Yoga block
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