Standing Splits – Foundations Of Yoga

Standing Splits – Foundations Of Yoga


What’s up everyone? Welcome to Yoga with Adriene.
Today on the foundations of yoga, we’re learning standing splits. So you’ve requested we start
to carve through the advanced postures. This is one of them but it’s beginner-friendly
as well because we’re going to work it from the ground up with lots of integrity and lots
of love. So hop on your mat and let’s begin. All right, my friends. So to get into the
posture today, we’re going to start on all fours, moving nice and slow. Making sure that
as we learn new postures and return to the basics that we’re being really mindful of
how we get in and out of things, so that we can make sure that it feels good. So you might
even sneak in a little Cat-Cow here, why not. And then when you’re ready, we’ll lift the
right foot up and come into a nice low lunge, lifting the back leg, you might keep it down
for a breath or two while you stretch out your lower body. Connect to your breath and
whenever you’re ready, keep that front knee stacked over the front ankle as we reach the
finger tips up. Strong powerful pose here coming into a high lunge, and the reason we’re
coming here is to really kind of connect to strength power stability in the lower body,
and keep this awareness in the upper body of course too. So we’re reaching up, we’re
finding the strength in the lower body and I’m also pulling my right hip crease back,
making sure to remember foundations of high lunge here. Nice lengthening of the tail bone
down, just paying attention to the sacrum here. Inhale in here, one more strong breath,
and then exhale back to your low lunge. Awesome. Now we’re going to slowly hop the
left toes in a couple times, you don’t have to do it all in one. And then on a big, big
exhale. So take a deep breath in on a big exhale, we’ll lift the back leg up. So we’re
going to build this, in fact I’d like yo invite you to forget what you know about the shape
of standing split. So we know this big, big thing, so you can just keep it nice and low.
Have integrity and mindfulness as we build this posture. So I can actually do a higher one but I’m
going to keep it nice and low, and I encourage you to too, even if you think you can go higher.
Keep a soft bend in your standing leg foundations of yoga pressing into all four corners of
the standing foot. Finger tips on the mat, long beautiful neck here, just to start. So
lot’s of awareness in the shoulders. We might begin to feel a shake, so strengthening that
standing leg and really kind of connecting to our core here. And then I’m going to slowly
press out really slow, so bend your left knee and then slowly press out, awareness through
all four corners of that left foot, flexing the left foot and spreading the left toes. Now everyone energetically draw your right
hip and maybe take your right thumb, and energetically pull your right hip up here. So we’re kind
of leveling the buttocks here, squaring the hips sometimes we call it. And I’m going to
take one more breath here, and then on an exhale, I’m going to release back down. Awesome.
Come back to all fours, sit back on your heals and take a rest. That was fun. Let’s try it again, same side,
okay. Back to all fours, find your breath and we’ll step the right foot up. In your
own time, make your way up to that high lunge for one swift breath, inhale in, pull the
right hip crease back, connect to the power of your legs and on an exhale release. Then
we’ll step the left toes up and on an exhale, press into the standing leg, draw energy up
from the arch of that right foot. This time, maybe the palms come to the mat and I’d like
to invite you to really tone your left quadricep here, so engage the left quad as you press
into your left foot. And again, we go through our checklist, spreading awareness through
all four corners of the feet, finding length awareness in the neck and shoulders. This
time, we can allow the crown of the head to draw down and we pull the right hip crease
back. Hug the outer ribs in, so nice awareness here in the torso and we breath. Tuck the
chin into the chest if you can, or keep your gaze down nice and strong. Great, so we’re leveling the hips here and
we’re focusing on sensation rather than shape. So if we kind of blast through, then we never
really get to a nice beautiful standing split. Or at least we can’t evolve it, it kind of
just stays that way. So forget what you see in the magazines and just focus on the sensation
here. Nice strong pose, one more breath and then we use an exhale to release. Awesome.
Coming back through the lunge and then the all fours, feel free to sit on the heals or
maybe this time, you rest in a child’s pose. Feel free to wiggle out the finger tips, rotate
the wrist’s, anything and everything that feels good here let it all go. Then we’ll slowly come back up and we’ll try
the same thing on the other side. So from all fours, we step the left foot up into our
lunge. Curl the right toes under, come through that low lunge, stretch it out here for a
couple breaths, and then when you are ready, we’ll inhale, sweep the finger tips up in
our head and just connect to the power of the legs here. So I like to bend my right
knee lengthen the tail bone down, pull the left hip crease back. So when we’re coming
into the power of the legs and already paying attention to my sacrum here, so that when
I come into the posture, I can work to keep that nice and flat, nice and stable. Inhale
in wherever you are and use your exhale to return back down, and then we’ll step the
right toes in once, twice, three times a standing split, just kidding. Inhale in, exhale, lift
the right leg up high. So couple of things I’ll show you on this
side, if you’re watching or if you can just listen to my voice here, the right hip wants
to stack over the left and so I’m going to draw my right toes down towards the yoga mat,
and level out the buttocks. Level out the hips, pull the left hip crease back, and again
we can tone that right quad. Stay long in the neck, draw energy up from your standing
leg, careful not to lock that standing knee. Deep breath in here everybody, and then exhale
back to your low lunge. We’re just going to take our break here in the lunge this time. So one breath in and a long breath out. And
then we’ll return to the high lunge, so here we go on a swift breath in, come into your
power high lunge. Exhale straight to standing split, maybe you do it in one step this time,
and maybe that’s just somewhere we head later. Other options to head for are wrapping the
arms around the calf here. Maybe it’s just one arm to start, maybe eventually we get
both. So really working from the ground up though, adding things on with time and with
breath. Wherever you are, take one more breath and radiate energy throughout the entire body.
Make sure you’re not clinching the neck and shoulders. And then we’ll slowly release back
to the low lunge, and we’ll plant the palms and step the left toes back toward downward
dog. Peddle it out, walk the feet to the center of the mat and then we’ll slowly roll it up.
N ice work everyone. Deep breath in as we rise up into mountain pose and exhale, shake
it off. Alright my friends, awesome work. So that
was the basics of standing splits. This is a wonderful posture to return to, you know,
once a week or when you’re doing your home practice, play time to see how it evolves
and grows. Be patient, be kind. Really work on building these poses from the ground up,
so you can have a strong foundation to fly free. I’ll see you next time. Free yoga videos
every Wednesday, questions, comments down below. I love you guys, take good care. Namaste.