Here you can get information about How to Do Standing Splits at the Wall in Yoga. Standing Splits, or Urdhva Prasarita Eka Padasana, may be a challenging pose which will increase your flexibility and focus.
The wall will offer you guidance and balance initially. Once you’ve got practised and are comfortable together with your ability, you’ll try a more advanced version, faraway from the wall.
Standing Splits Step-by-Step
From Tadasana or Mountain Pose
- Hinge at the hips to return into a mild forward fold, together with your fingertips touching the bottom. If you discover that your hands don’t come comfortably to the ground just yet, you’ll use two yoga blocks to support your hands.
- Shift your weight onto the proper foot. Keep the toes spread wide, and therefore the weight distributed evenly across all four corners of the foot.
- On an inhale, slowly begin to lift your left leg parallel to the ground. Because the left leg lifts higher, bring your torso closer to your standing leg, and start to steer your hands to either side of your standing foot until you discover a foothold that feels appropriate for your body.
- Pay careful attention to the rotation of the thighs. Note the tendency for the left leg and help to want to lift higher, faraway from the ground in an attempt to manoeuvre deeper into the move. Attempt to keep the front pelvis parallel to the ground and therefore the hips in line with each other, albeit it means you cannot lift your leg as high.
- Stay within the pose for 5-10 breaths. Gently lower the left leg on an exhalation and take a full, deep breath in your forward fold. Once you feel ready, repeat on the opposite side.
- Start by performing on Warrior III pose. From there inherit Standing Splits.
- Work on keeping the hips level instead of lifting the leg as high as you’ll. Press the highest of your standing leg back without locking the knee.
- Pressing out through the ball of the lifted leg will help to stay it lifted.
Benefits of Standing Split
Standing Split stretches the entire back side of the body, particularly the hamstrings and calves. It strengthens the thighs, knees, and ankles, and also stretches the groin muscles. Supporting your body’s weight on one leg, while upside-down, will greatly challenge and improve your balance.
Since your heart is above your head during this pose, it’s considered a light inversion (less intense than other inversions, like Headstand). It holds the advantages of other inversions, including relief from headaches, anxiety, fatigue, insomnia, and mild depression. The increased flow of blood to the brain calms the system of nervous. This helps to enhance memory and
Modifications & Variations
Standing Split may be a powerful stretch when practised correctly. If your hamstrings are tight, this pose could seem like an impossible dream! But with practice and patience, your hamstrings will become more flexible. Remember to require it slowly and never force the pose. Try these simple changes to seek out a variation of the pose that works for you:
- If your hands don’t rest easily on the ground, place each hand on a yoga block.
- More flexible students can clasp the outer ankle of the standing leg with the opposite-side hand.
- To gradually deepen the pose, bend your standing leg. Then lift your raised leg slightly higher. Keep the raised leg at that height, then straighten the front leg again.
- To support the lifted leg as you gain strength and adaptability, rest your raised foot along the highest fringe of a chair, table, or ballet barre. You’ll also press the raised foot against a wall.
- To assist prepare the body for full splits (Hanumanasana), practice the pose against a wall:
- Begin in Uttanasana with a wall about one foot behind you.
- Together with your hands on the ground ahead of you, extend your left leg up, resting the highest of your foot on the wall. Gradually, the front of your raised leg are going to be ready to rest along the wall.
- As you hold the pose and gain flexibility, press firmly through your standing foot to increase your raised leg even further up the wall.
Split your time
Standing Split will challenge your muscles and your mind! It’s a strong leg-strengthener which will add variety and spark to your regular practice. Remember to require it slowly and never force the pose. With practice, you will be lifting your leg sky-high!
- While this pose is challenging, you’ll find that you simply are a touch more flexible whenever. Practice it carefully and patiently.
- Keeping the gaze focused on a hard and fast point on the ground can assist you maintain your sense of balance if you are feeling unsteady.
- For another challenge, you’ll try grasping the rear of the proper ankle with the proper hand, or even both hands!
- Since this pose may be a deep stretch for the hamstrings, warming up the legs with Sun Salutations and lunges can assist you practice Standing Splits safely and effectively.
- Using a wall to support the raised leg may be a good way to ease into this pose.
- Instead of that, specialize in lifting the extended leg as high as possible, just do your best with where you’re. The physical openness will accompany time.
- Once you practice yoga, do what feels right for your abilities and your body. Talk with a doctor about medical concerns before starting yoga practice.