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Studio / October 2017
Danielle Rines, Global Newsroom

How to Master Standing Split Pose

The fall season is about to be upon us, and with a new season comes time for new beginnings AND new poses.

We all have a hunger for the “just crushed that pose” feeling, so for your next challenge we spoke with Yoga instructor and blogger, Jacquelyn Umof (@actionjacquelyn) to find out what prep poses you need to learn to master the standing split pose.

Umof says the standing split is a test for your body not only of balance but flexibility.

“The balancing strength in the standing foot makes it very difficult, plus the flexibility needed to lift the leg up,” she says.

Challenging yourself with poses like standing split isn’t easy. It’s hard work to set a goal for yourself and push past your comfort zone, but the accomplishment you feel in the end is totally worth it.

Before walking us through the steps, Umof reminded us why yoga can be so beneficial to your body and soul.

“Yoga helps ground your mind, keeps your joints healthy, and encourages breathing, which is most often forgotten about in other exercise forms,” she says.

To really nail your standing split, Umof broke down the three foundation poses you’ll need to learn.

Prep Poses:

Half split: Helps increase the flexibility in the hamstring and also acts as a blueprint to standing splits. Remember to keep the hips square in this stretch. 

Low Lunge: Stretches the fronts of the thighs and loosens the hips. Remember to draw the abs in and up and firmly ground the front foot into the floor to help strengthen the balance muscles in your feet. 

Three-Legged Downward Dog: Strengthens the upper body and stretches the back of the standing leg. Also helps to prepare you for being inverted, meaning heart is higher than your head. Keep the hips square in this pose and continue to lengthen the sides of the body.

Knowing that hectic schedules are a reality during the fall season, Umof says not to let it distract you from learning and trying new things. Especially when it comes to your fitness routine. It’s crucial to stick to your workouts and to keep powering through.

“If you fall off the tracks during the busier months of the year, get right back on as soon as you possibly can,” she says. “Don't look back and just keep moving forward.” 

For Umof, mastering a tough pose is just one of the many things she loves about yoga. Yoga allows her to keep pushing her body past its limits to find out what she is really be capable of.

“I'm never done learning,” she says.

“Everyday my body is different, and I'm faced with new challenges and opportunities to explore my body in a way that is unique to yesterday and the day before that.“

Did these tips help you to master standing split pose? Tweet @ReebokWomen and show us!

Studio / October 2017
Danielle Rines, Global Newsroom