The yoga standing split pose is categorized as a standing, intermediate level yoga asana. If you are on the look-out for a classic yoga pose that will not only give you a full body stretch, but will also improve your sense of balance and core stability, then the standing split pose is the perfect yoga pose for you! You can perform the uttanasana, janu sirsasana, adho mukha svanasana, padangusthasana and supta padangustasana as preparatory poses to reduce the chances of muscle injuries, cramps and strains! Since this is an intermediate level yoga pose it will be challenging for yoga beginners to master the standing split pose sequence. Beginners can use the support of a wall or a chair to perform the yoga standing split pose. 

Step by Step Instructions

Follow these guidelines to perform the standing split pose sequence!

  1. Position yourself in the Uttanasana yoga pose on the mat.
  2. Transfer your body weight onto your right leg and kick back with your left leg, lifting it up towards the ceiling.
  3. Your palms should be pressed against the yoga mat. Keep your hips angled towards the floor.
  4. Now gradually shift your hands backwards towards your standing right foot in order to increase the intensity of the stretch.
  5. Maintain this position for at least 30 seconds to 1 minute. Lower the left leg and repeat the standing split sequence with the other leg.

Health Benefits

Take a look at the wonderful health benefits of the standing split yoga pose! 

  1. Acts as a stimulant for the kidneys and liver.
  2. An excellent strengthening exercise for the ankles, knees and thighs.
  3. Stretches and strengthens the calves, thighs, hamstrings, groin and legs.
  4. An excellent relaxant for the brain.
  5. Enhances the body’s sense of balance and stability.

Things to Remember!

Individuals with injuries in the ankles, knees or lower back should refrain from attempting the standing split pose unless they have a yoga teacher to guide them through the standing split sequence.