split yoga

Free Complete Guide About Split Yoga and Poses

Are you looking for a complete guide about split yoga and poses? In this complete guide, I will cover all about benefits and how to set goals for split yoga poses.

Practicing daily yoga poses this is the word answered by many yoga teachers. But there any many different poses to full yoga split. I will explain below a complete guide and the best poses for full split yoga and flexibility guide. Most of the poses can be more beneficial and we set our goals according to the benefits.

Everyone can do these yoga poses, beginners can set challenges for the next 30 days. Some of the people don’t complete their challenge my best advice is complete you set goal with your friends.

Learn more about split yoga

You need the patience to achieve your yoga goal or anything. who have a dare to do something in yoga they can perform well. You need to perform daily and minimize the injuries to get the benefits of slit yoga poses.

What is Hanumanasana ?

To perform hanumanasana or monkey pose you need some hip opening and hamstring opening muscles. Even the most experienced yoga teacher more challenging for everyone to perform split yoga. Hunumanasana is not imposiible to perform. Only this pose seems very hard to perform. Training split pose in your morning routine is very beneficial to your hip flexibility, back pain, hamstring flexibility, and reducing stress level. Hunumana pose means all about hips and hamstring flexibility.

Benefits of split yoga

Yogi doesn’t think too much about the benefits of yoga split pose they just flow with yoga practice in the morning or in their free time.

Improve hip flexors mobility

Opening the hip flexors is the main benefit of yoga split. Flexors are a group of muscles that plays a major role in knee movement and upper legs.

Your hips support to your body and spine so that hip flexibility is important to your body. Tights hip flexors can lead to back pain, poor posture, and neck tightness. Practicing the daily split pose improves hip flexibility.

Stretch hamstring

Like the tight hip flexors, tight hamstrings can lead to a negative impact on your body. Daily stretching hamstrings for split pose can reduce the knee pain, back pain, foot pain, and issues related to the postures.

A tight hamstring is another issue for those who need flexibility. If you are sitting most of the time to work then you must have tight hamstrings. You should stretch your hamstring daily.

Reduce back pain

Do you know 5 out of 1 people in the world are suffering from back pain. Our back bearing a whole weight of the upper body. Splits are very helpful if you practice daily to lower the spinal column, improve the joint and tailbone.

You can perform additional poses for hips and glutes. Our living lifestyle is changed, we are sitting in front of a desktop with stiff hips. Performing splits is very effective for stiff hips.

Reduce stress

Hunumanasana helps to relieve pain and stress relief.

Phycology says we keep our stress in our hips section, when you perform some exercises related to hips then you get stress relaxation.

Can everyone do a split yoga?

Most of the simple yoga poses can perform anyone but some of the hard yoga poses need a daily practice of stretching. If you have tight hamstrings then you cant perform splits.

You cant change your bone structure but you can stretch your muscles. With the practicing of poses for split poses for a month then you will be able to do a split pose.

Try this simple exercise

Yoga split pose is one of the intense pose for the hips and legs. Stretching daily for split pose is very effective for everyone.

  1. Find a wall or a tabletop that should be same height to your hip height .
  2. Stand adjacent to the table.
  3. Then lift your one leg with a straight knee and place your foot on the structure.
  4. Point the toe up.
  5. Here if you are making 90 degrees between legs and table then you can perform split pose more deeply by practicing stretching poses for split daily.
  6. If you cant then your hip is not flexible more.

Avoid split yoga if …..

  • A hip injury
  • Muscles tear
  • Any joint issue to the lower body
  • Hamstring issues
  • Back injuries
  • slipped disk
  • Pelvis issue

Hip opening yoga poses can help you increase flexibility.

Types of split yoga pose

Three types of yoga split poses are performed. Middle split, right split, and left split.

Right and left split poses are just opposite variations of the monkey pose. One leg is strengthened forward and one is behind so the body is slightly towards the side.

Probably you have one side is more flexible than the others so that you need to perform the pose for an equal amount of time then you will get a proper balance. If will not perform equally then you are inviting to spinal issues.

Middle split is a seated position with one leg is forward and another is backside stretched. The pelvis bone is squared. Flexors plays important role in middle split yoga pose. Straddle pose is the most challenging pose you need to master split first.

If your goal is to achieve split pose then you can perform different types of a split pose just keep in mind that balance is very important.

10 best yoga poses for splits

There is no dought you need daily deep practices for full split, your every morning is starting with stretches.

Research proves that daily 10-15 minutes of performing stretching exercises is more better than a weekly one-hour long session of streching. Weekly stretching is not effective to complete your goal.

Everyone can perform split yoga poses you need just practice. These are some best yoga poses for the split. You can add the poses in your morning exercises.

1. Forward fold

Uttasana is helpful for lower back pain this pose relieves the strain between lower back muscles. You can stretch your hamstrings very effectively. If you are a beginner then you can use a strap or a yoga block to cover the gap between hands and the floor.

  1. Standing pose with grounded feet hips distance apart.
  2. Inhale bring your hands to the sky.
  3. Exhale bend forward from the hip.
  4. Keep engaging your abs and let the neck hang.
  5. Touch the hands to the floor or hold your anckles.
  6. Stay here 5-10 breaths. Bend forward as much as you can. Get deeper.

2. Wide leg forward fold

Wide legged forward fold also called prasarita padottanasana this pose helps to get deeper stretch for hamstrings. Also, you will get stress release and opening your inner thigh muscles.

  1. Let’s start from a standing pose and increase the distance between the legs more than the hips apart.
  2. Inhale lift up.
  3. Place your hands on the lower back exhale and bend forward.
  4. Now place your hands on the floor or on the yoga block if you aren’t flexible.
  5. You can reduce the distance between you r legs if you are feeling some tension. Engaged with your inner thighs, keep your spine straight and long.
  6. You can place your hands on the hips.
  7. Stay here for 5-10 breaths.

3. Downward facing dog

This pose is a very famous pose in yoga and warm-up pose for hip opening and splits. Downward facing dog pose is very effective for a hamstring stretch.

Read here complete guide for downward facing dog pose.

  1. Step your feet back hip-distance apart.
  2. Hands-on the mat lift your tailbone up and make a V shape.
  3. The spine is straight try to touch your heels to the floor.
  4. Spread fingers away and open your chest.
  5. Allow your neck to relax between your shoulders.
  6. Practice five to six breaths here. Beginners can bend their knees.

4. Low lounge

Low lounge opens your hips muscles, as well as quads.

  1. Step your left foot between your hands.
  2. Place your right foot back toes pointing to the backside and heel up to the sky.
  3. keep left lend bending in 90 degrees feel the flexor opening.
  4. You can drop your knee down.
  5. Inhale hands to the sky and try to arc back slightly.
  6. Then change the leg repeat on other side.

5. Lizard lounge

This pose is similar to a low lounge pose but the lizard pose is deeper stretch.

  1. Both hands are on another side of the left foot. Place left foot side of the shoulder.
  2. Drop your back leg down.
  3. Inhale try to lengthen your spine.
  4. AS you exhale drop your both elbows down shoulder-distance apart.
  5. Inhale rise up a little bit and As you exhale try to stretch deeper.
  6. Practice three to four breaths then change the other side.

6. Pyramid pose

  1. Inhale rise all the way up from low lounge.
  2. Place your right foot front side of the mat a little bit towards the side of the mat.
  3. Exhale fold forward over the right leg.
  4. Spine is straight core is engaged.
  5. Allow your hamstrings to stretch.
  6. Repeat on the other side.

7. Piegon pose

  1. Come to all four position. Hands shoulder distance apart.
  2. Place your right knee between your hands and ankle near you to left side of the hip.
  3. Left feet to back heels facing to the sky. Square your hips.
  4. Practice here for five to six breaths.
  5. As you inhale lengthen the spine and exhale walk your hands forward.
  6. Engage with your core. Repeat on another side.

8. Happy baby.

Ananda balasana pose brings more deeper stretch to the hips muscles.

  1. Lay on the mat.
  2. Inhale brings your legs to your stomach.
  3. You can use straps or grab out the side of the legs by hands.
  4. Slowly opens your knees and pull your knees towards the grounds deeper.
  5. You can roll back here. Keep tailbone grounded.

9. Seated wide leg forward fold.

Seated wide leg forward fold pose is also helpful for inner thigh muscles. If you have tight hamstrings muscles you can use yoga block or bolster.

  1. Seat down on the floor.
  2. Wider your legs in V shape.
  3. Fold forward and keep your leg flexed.
  4. Keep your seating bones grounded. Avoid rounded back.
  5. Hold here for five to six breaths.

10. Half split pose

  1. From the low lounge right foot forward left foot back. Shift your hips over left knee.
  2. Hip is squared, keep the front foot straight, and flexed sole lifted off the mat.
  3. Press hands on the floor or block. Spine is straight.
  4. You can walk your hands forward, then practice to another side.

Flexibility mistakes and split safety

Don’t Forget warm-up

Before the practicing split poses you need to warm up or perform a split pose after your yoga class because make sure your muscles are fully warmed up.

Avoid forcing

Your stretching practice should be painful. Don’t force your body to stretch more deeper if you are beginner, most of students wants to stretch very quickly but you need to practice daily and be patience.


Yoga is best with breathing exercises always, and especially in split practices. Breaths provide oxygen to your blood cells. You need attention while inhale and exhale.


If you are performing split stretching poses then you need to focus on daily practice more than time. Spent daily 15-20 minutes daily to achieve your goal.


You should practice in a slow pace to avoid pain, if you are feeling too much pain in your muscles then stop performing stretches. Remember injuries can push you back to achieve your goal.

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