Splits Advanced

Splits and its variations open up the hip and shoulder joints, as well as the solar plexus area in the abdomen, allowing prana to flow. Relax afterwards in Corpse pose.

Splits

Kneel down and take your left leg forwards. Breathe slowly as you place your hands either side of your body to help you balance, then straighten your right leg behind and push your left heel farther away to deepen the split. If you are flexible enough to sit down, take your hands into Prayer position in front of your chest. Hold for a few breaths then, pressing your hands against the mat, release the pose by bending both legs. Repeat on the other side.

Crescent splits Variation

1 Starting from Splits (see above), with an inhalation, take your arms straight up beside your ears. Keep your balance by using rhythmical breathing and looking at a point in front of you.

2 Still keeping your arms straight, inhale and arch your upper body backwards. Hold for a few breaths, then bring your arms down and release the pose as for Splits. Repeat on the other side, release.

Pigeon splits Variation

Starting from Crescent splits Step 2 (see above), breathe rhythmically as you bend your right knee and catch hold of your right foot with both hands. Hold for a few breaths, then release your hold on your foot and release the pose as for Splits. Repeat on the other side.