Side Splits

Instructions

1. 1Begin in a wide-legged standing forward fold, placing both hands on the floor or blocks in front of you for support.
2. 2Slowly walk both feet outward to the sides, keeping the inner edges of the feet parallel or toes pointing slightly upward toward the ceiling.
3. 3Lower the hips toward the floor gradually, allowing the inner thighs and groins to release without forcing the descent.
4. 4Keep the kneecaps and toes pointing straight up to protect the knee joints — never let the legs externally rotate.
5. 5Rest the hands, forearms, or a bolster on the floor to manage the depth; breathe long and slow to encourage the release of the adductors.
6. 6Hold for eight to fifteen breaths, staying at the edge of sensation without crossing into sharp pain.
7. 7To come out, press the hands into the floor and slowly walk the feet back toward each other, bending the knees as needed.

Contraindications & precautions

• ⚠Groin or inner thigh strain — any existing adductor injury can worsen rapidly under the load of this pose; avoid entirely until healed.
• ⚠Hip labrum tear — the extreme range of abduction places high stress on the labral tissue; work only within a pain-free range and consult a specialist.
• ⚠Hypermobility without muscular support — passive stretching in hypermobile joints increases instability; engage the leg muscles actively throughout to protect the joints.