Center Of Light Yoga

The Key To Flexibility

Standing Split Pose

The standing split pose focuses on stretching your body especially the hamstrings. It also imparts various benefits to your body. If you regularly practice it with sincerity, then you can master the pose in just a time span of a few days.

How to Perform the Pose

Step 1 – Perform the virabhadrasana II with the right leg forward. Cartwheel the left arm over the head while inhaling and create an opening at the place of your left rib.

Step 2 – While exhaling, twist the torso towards your right and pivot the left foot’s ball to lift off the heel up from the ground. Now, lean front and lay the front torso on the right leg thigh. Set the hands on the ground on both sides of the right foot.

Step 3 – Place your body weight on the right foot while walking your hands ahead. While inhaling, keep your right leg straight. Now, lift the left leg to make it parallel to the ground.

Step 4 – It is important to balance the internal as well as external rotation of each leg, importantly for the leg that is standing. The hip and the left leg will slightly rotate while you lift your hip away from the ground. Try keeping the front of the pelvis parallel to the ground by rotating your left thigh.

Step 5 – Pay attention to the angle of the knee of the standing leg. The knee will rotate towards the inside. Make sure that you rotate the thigh first followed by the knee such that the kneecap straight away faces the front.

Step 6 – The standing leg initiates the upward movement in the leg that is raised. Direct an equal amount of energy on both the legs. Have the raised leg held parallel to the ground or try raising it higher such that the torso descends with the leg. If you are flexible enough, then you can grasp the back of the standing leg’s ankle with the help of your hand.

Step 7 – Stay in the pose for 30 seconds to around 1 minute. Now, lower down the raised leg while exhaling. Repeat the same on the other side.


  • Calms down your brain

  • Stimulates your kidney and liver

  • Stretches your calves, thighs as well as hamstrings

  • Strengthens the ankles, the knees, the back of your legs and the groin

Mistakes and Contradictions

If you are a sufferer of lower back, ankle and knee injuries, then do not practice this pose.

How to Perform It Perfectly

Try to support your lifted leg by pressing your raised foot against a support such as a wall. You might as well hook the front ankle over a chair’s back. However, to perform it with perfection, expert guidance can work best. If you are a beginner, then you shall improve with practice.

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