You are using an older browser version. Please use a supported version for the best MSN experience.

Open-Hip Split Pose

Angle-Based Images: Open-hip Split Pose Video
Angle-Based Images: Open-hip Split Pose Video
Angle-Based Images: Open-hip Split Pose Video
Angle-Based Images: Open-hip Split Pose Video
Angle-Based Images: Open-hip Split Pose Video
Open-Hip Split Pose: Step 1
Step 1 Begin in down dog.
Open-Hip Split Pose: Step 2
Step 2 Reach your right leg high, open the hip, and bend the knee.
Open-Hip Split Pose: Step 3
Step 3 Round your right knee toward your right shoulder and slowly place your right heel outside of your right hand.
Open-Hip Split Pose: Step 4
Step 4 Slide your heel forward and slightly out to the right. Only go as far as you can maintain a steady breath.
Open-Hip 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 open-hip runner's lunge until you feel ready to try a full open-hip 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

image beaconimage beaconimage beacon