How do I do standing splits at the wall in yoga?
Standing splits at the wall are a great way to improve your flexibility and range of motion. To do this pose correctly, follow these steps:
- Stand facing a wall with your feet hip-width apart.
- Step your right foot forward into a lunge position, with your right knee bent 90 degrees and your left leg extended behind you.
- Place your hands on the wall shoulder-width apart, with your arms straight.
- Keeping your right heel pressed into the ground, slowly bend your left knee and slide your left foot forward until your heel is resting on the wall.
- Hold this position for 30-60 seconds, breathing deeply.
- To come out of the pose, slowly straighten your left leg and step back into a lunge position.
- Repeat on the other side.
Tips:
- Keep your back straight and your core engaged.
- Don't overextend yourself. Listen to your body and stop if you feel any pain.
- Gradually increase the amount of time you hold the pose as you become more flexible.
FAQs
- What are the benefits of standing splits at the wall? Standing splits at the wall can improve flexibility, range of motion, and balance.
- How often should I do standing splits at the wall? Start by holding the pose for 30 seconds on each side, 3-4 times per week.
- Can I do standing splits at the wall if I have tight hamstrings? Yes, but modify the pose by keeping your left knee slightly bent.
- Is it okay to feel pain when doing standing splits at the wall? No, if you feel pain, stop and consult with a qualified yoga instructor.
- What are some other stretches that I can do to improve my flexibility for standing splits? Try seated forward folds, runner's lunges, and pigeon pose.
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