Vertical splits can help you achieve improved flexibility and movement.

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Whether you are trying to advance your yoga practice, become a better dancer or simply enhance your flexibility, standing splits offer a way to enhance your capability. Without the assistance of the floor pushing you into the present, it can be difficult to correct your legs– particularly considering that gravity is working against you in the air. With routine practice and a simple method, however, you’ll eventually extend yourself into vertical standing divides.

Step 1

Start in a lunge position, with your dominant leg in front. Flex your front knee to 90 degrees and extend your back leg directly behind you, with your toes pressed into the ground.

Step 2

Lift your arms to the sky and find balance in the low lunge. If you cannot preserve balance below, you’ll have a hard time transitioning into the standing split.

Step 3

Lean forward at the waist as you raise your back foot. Bring your torso to your thigh and your hands to the ground next to your foot. Your back leg needs to be extended behind you with the top of your foot simply somewhat touching the ground.

Step 4

Walk your hands forward a couple of inches in front of your foot. Readjust your weight so it’s well balanced mainly on your front foot. Your hands must support your balance– not your weight.

Step 5

Straighten your front leg while at the same time raising your back leg off the ground. Lift your back leg as high as possible. Preferably, it needs to be vertically in line with the rest of your body, but this can be extremely challenging for novices. With practice, you’ll eventually achieve the full vertical standing split.

Step 6

Walk your hands towards your foot. Once again, this element of the exercise will improve with practice. Work toward bringing your hands all the means back to your foot and understanding your ankle.

Step 7

Hold for about 30 seconds and afterwards repeat on the other side.