Standing Split
Maya - Pose Assistant
Ask me anything about Standing Split
Benefits
Standing Split is an intermediate standing balance and forward fold that intensely stretches the hamstrings of both legs, strengthens the standing leg, improves balance/coordination, and acts as a mild inversion.
Practice Guide
From Standing Forward Bend (Uttanasana), place fingertips or palms on floor/blocks shoulder-width apart.
Shift weight onto left foot. Inhale, lift right leg straight up and back towards ceiling as high as comfortable, keeping hips relatively level initially.
Exhale, fold torso deeper over standing left leg, bringing head towards shin.
Allow lifted right leg to go higher, opening hip slightly if needed for height, but maintain focus on forward fold over standing leg.
Keep standing leg strong, quad engaged. Flex lifted foot.
Hold, breathe. Option: wrap one or both hands around standing ankle for deeper fold/balance challenge.
Exit: Exhale, lower right leg slowly beside left, return to Uttanasana. Repeat other side.
Modifications
Place hands on yoga blocks for support and space.
Keep the lifted leg lower, focusing on balance and the standing leg hamstring stretch.
Keep a slight bend in the standing knee.
Practice near a wall for balance, perhaps resting lifted foot on wall.
Hold ankle of standing leg with one hand, keeping other on floor/block for stability before trying both hands.
Safety Notes
⚠Acute ankle, knee, or low back injuries (approach with caution, modify as needed)
⚠High blood pressure (avoid holding head down for extended periods)
⚠Glaucoma
⚠Severe hamstring tear
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.