Standing Split

A standing forward fold with one leg lifted behind: the torso folds over the standing leg while the free leg reaches towards the ceiling.

How to do it

1. From a forward fold, place both hands on the floor or on blocks beside the standing foot.
2. Shift the weight onto one leg and lift the other leg behind you.
3. Keep the standing leg straight and the hips as level as the lift allows.
4. Hold the position for the prescribed time, drawing the chest towards the standing shin.
5. Lower the lifted foot down and repeat on the other side.

Tips

• Level the hips first and accept a lower lift; an open hip turns this into a different pose.
• Use blocks under the hands so the spine can stay long.
• Hold the standing ankle with one hand only when the balance is already steady.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Erector spinae, Quadriceps