Split Pose

Instructions

1. 1Start in a low lunge with your right foot forward, then lower your back knee to the mat and place your fingertips on blocks on either side of your hips.
2. 2Begin to slide your right foot forward and your left knee backward simultaneously, keeping your hips squared to the front of the mat.
3. 3Move slowly, using the blocks to control your descent, and stop at the point where you feel a deep but sustainable stretch without pain.
4. 4If you reach the floor, flex both feet actively — right foot toes pointing up, left foot top resting on the mat.
5. 5Sit tall, lengthen through your spine, and draw your inner thighs gently toward each other to stabilize the pelvis.
6. 6Hold for 5-10 breaths, breathing into the hip flexor and hamstring, then press into your hands to carefully exit.

Contraindications & precautions

• ⚠Hamstring tears or acute strains — the extreme lengthening can worsen a tear; wait for full tissue healing before attempting.
• ⚠Hip flexor injuries or iliopsoas tendinopathy — the deep lunge position places intense traction on the front hip; avoid until pain-free.
• ⚠Sacroiliac joint instability — unsupported splits can destabilize the SI joint; use blocks under both hips throughout.