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Full Split Pose

Angle-Based Images: Full Split Pose Video
Angle-Based Images: Full Split Pose Video
Angle-Based Images: Full Split Pose Video
Angle-Based Images: Full Split Pose Video
Angle-Based Images: Full Split Pose Video
Full Split Pose: Step 1
Step 1 Begin in low lunge with your right foot forward.
Full Split Pose: Step 2
Step 2 Release your left knee to the ground.
Full Split Pose: Step 3
Step 3 Walk your hands back as you reach your hips back toward your left heel and lengthen your right leg to runner's lunge. Fingertips can be tented on the ground or your hands can be on blocks.
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Full Split Pose: Step 4
Step 4 Breathe here, then slide your right heel forward as far as it feels comfortable. Eventually, your hips will release squarely to the ground.
Full Split Pose: Step 5
Step 5 Stay in this position for at least three deep breaths, slowly come out of the pose, then repeat on the left.

Progressions & Variations

Beginner Tips

Practice runner's lunge until you feel ready to try a full split.

Tips

Not recommended for those suffering from knee or hamstring maladies.

Benefits

Opens hamstrings, groin, and abdomen.

Modifications

If this is too intense, you can place a block underneath your right thigh, or under both of your hands for added support.

Related Exercises

  • Flexibility Exercises
  • Pelvis Exercises
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