Strap-Assisted Standing Split

How to do it

1. Attempt this only after you can hold a pain-free supported standing split, and place two stable yoga blocks on the floor within reach.
2. Loop the midpoint of a long non-elastic strap around the forefoot of the leg that will lift behind you, holding one end in each hand with enough slack to avoid pulling the foot.
3. Stand on the other leg, hinge forward from the hips and place both hands—still loosely holding the strap ends—on the blocks.
4. Raise the strapped leg behind you only as high as you can keep both hip bones facing the floor and the standing knee comfortably straight.
5. To exit, lower the lifted leg to the floor first, soften both knees, rise slowly and then remove the strap.

Form cues

• Use the strap only as a light positioning guide; do not use elastic recoil or pull the foot higher.
• Keep weight centred over the standing foot and use higher blocks if the hands do not reach comfortably.
• Stop for pain behind the standing knee, front-of-hip pinching, back pain, numbness or loss of balance.

Muscles worked

Stretches: hamstrings, hip flexors

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