How to practice standing splits

How to Practice Standing Splits is as follows:

Warm up by breathing slowly in Downward Facing Dog and Supine Hero Pose. Then practice two to three rounds of Bye Bye Pose A and B. Remember, it doesn't matter what form you can practice. Please focus on the upright position.

Strengthening Side Stretches:

One of the key points to getting into standing splits is to stretch the hamstrings.

Stand in mountain pose with your hands sideways; bring your hands together behind your body in a reverse prayer position, open your feet about a leg's length away from yourself, turn your right foot 90 degrees and your left foot 45 degrees, use your groin as a folding point, keep your back concave, and bend your body forward to your personal maximum.

High Sprint:

The standing split is an asymmetrical position that can easily compress your back to one side. To counteract this, you need to keep your lower back spacious and your pelvis neutral while holding the pose.

In High Sprint, you'll work on internal rotation of the back legs to keep the lower back extended. You will then stretch the front of your hips, which will provide you with the space necessary to tilt your pelvis into a neutral position.

Positive alignment of the back leg is critical: Staying stable on your left foot, externally rotate the inside of your left thigh. You'll feel the width of your lower back. Keeping the pelvis at a neutral tilt, maintain a double motion of internally rotating the back leg as the tailbone goes down, then push the top of the thigh back to straighten the leg. You may feel a strong stretch in the front of your hip joints, and this stretch will help prepare you for the final pose.

Go into standing forward bends. Inhale, straighten your arms, then stretch your torso forward. Shift your weight onto your right foot, then raise your left leg to hip height.

Focus on standing leg square: Spread the toes of your right foot and compact the ground. Gently push your calf forward and keep your kneecap lifted to anchor your leg. Lift the inner arch of the foot while tightening the outer thigh.

Be careful to keep your hips level. Tighten the inner thighs to help keep the lower back spacious. To bring the entire pose together, press the raised heel toward the wall behind yourself. Gently lift the abdominal wall to support the lower back, especially on the left side. If you feel stable, lift your hands off the floor and straighten them forward. Hold for a few breaths, then switch sides for the exercise.

One-Legged Downward Dog:

Lean your heels against the wall and come into downward dog. (If your hamstrings are tense, bring your heels slightly up against the wall.) Press your hands firmly into the floor to add length to your spine, hips, and back. Push your thighs and heels back toward the wall, but allow the tops of your calves to move slightly forward, as if you were starting to bend your knees.

Inhale and slide your left foot upward to the wall. Keep your lower back wide and extended. Keep your legs neutral and your hips as relaxed as possible. Press the ball of your left foot into the wall to help you activate and extend your hip flexors. Try to straighten your leg completely. You may find that your left hip wants to lift and turn over; resist this by externally rotating your inner thigh.