Standing Splits is a deep standing fold with one leg lifted high behind you. It stretches the hamstrings of the standing leg and works balance.
How to do Standing Splits
- From a forward fold or lunge, shift onto one foot.
- Lift your other leg up behind you.
- Keep your hips level.
- Let your head release toward the floor.
- Drive your lifted heel higher, and take a look back toward the back of your mat.
Common mistakes
- Opening the hip of the lifted leg to get it higher.
- Locking the standing knee.
Make it easier
- Bend your standing knee and rest your hands on blocks.
- Keep the lifted leg lower.
Practice Standing Splits in a free class
64 of Erin's classes include Standing Splits. These are the most practiced. The time shows where it comes up.
30 Minute Power Yoga Class
Rise and Shine Yoga Class
Detox Flow 45 min Yoga Class
Yoga for Runners (and Everyone Else!)
Twist & Tone Yoga - 45 Minute Yoga Class
A Quick Vinyasa Flow Yoga Class
Flow & Stretch Yoga Class
60 Min Fun Vinyasa Flow Yoga Class
Advanced Hold & Flow Yoga Class
Flow in the Forest Yoga Class
Medium Flow Deep Stretch Yoga Class (live)
60 Minute Well Rounded Vinyasa Flow Yoga ClassStanding Splits: common questions
How do you do Standing Splits?
From a forward fold or lunge, shift onto one foot. Lift your other leg up behind you. Keep your hips level. Let your head release toward the floor.
Is there an easier version of Standing Splits?
Yes. Bend your standing knee and rest your hands on blocks. Keep the lifted leg lower.
What are the most common Standing Splits mistakes?
Opening the hip of the lifted leg to get it higher. Locking the standing knee.
Where can I practice Standing Splits in a free class?
64 free Five Parks Yoga classes include Standing Splits. The most practiced is 30 Minute Power Yoga Class.
Move within what feels right for your body, and check with your doctor if you have an injury.
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