How to Do Seated Straddle Splits in Yoga

When you visualize a yoga practitioner doing the seated straddle splits, it might conjure up an image of a cheerleader jumping high, legs extended out to each side. In this instance, you’re sitting on the floor, but if you were lifted up into the air while assuming the seated straddle split pose, a superlative, high-jumping cheerleader you would be. Rah! Rah! The seated straddle split will elongate your hamstrings and stretch your lower back. The posture is beneficial to your health, in that it boosts your blood circulation in the pelvic region and can fire up the reproductive organs.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat

1. Spread your legs while sitting on the floor with your back straight (not humped over). The right leg goes to the right and the left to the left. Spread your legs as far as you can comfortably.

2. Place your hands in front and on the floor or, if it’s more comfortable for you, put your hands behind you and on the floor close to your buttocks.

3. Consider resting your hands on top of your thighs if you don’t need to put them on the floor (whether in front or in back of you) for balance or comfort.

4. Remember to do your deep, rhythmic yoga breathing through the nostrils (never through the mouth). Breathing helps you relax into the posture.

5. Flex your feet and feel the tug on your hamstrings.

6. Point your toes and feel the pull on the front of your shins.

7. Note that your kneecaps are facing toward the ceiling. Look straight ahead.

8. Maintain the posture through a few breaths and then carefully pull your legs in one at a time.

Tips & Warnings

• Enroll in a yoga class. You won’t regret it.

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