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- What's up everyone?
Welcome to Yoga With Adriene.

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Today on the
Foundations of Yoga

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we're learning Standing Splits.

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So you've requested we start to

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carve through the
advanced postures.

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This is one of them but it's

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beginner-friendly as well
'cause we're gonna work it

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from the ground up with lots
of integrity and lots of love.

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So hop on your
mat and let's begin.

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(upbeat music)

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Alrighty, my friends.

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So to get into
the posture today,

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we're gonna start on all fours,
moving nice and slow.

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Making sure that as we learn

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new postures and return to the
basics that we're being really

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mindful of how we get
in and out of things,

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so that we can make
sure that it feels good.

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So you might even sneak in a
little Cat-Cow here, why not?

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And then when you're ready,

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we'll lift the right foot up
and come into a nice low lunge,

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lifting the back leg.

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You might keep it down for a

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breath or two while you
stretch out your lower body.

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Connect to your breath
and whenever you're ready,

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keep that front knee stacked

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over the front ankle as
we reach the fingertips up.

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Strong powerful pose here
coming into a high lunge.

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And the reason we're
coming here is to really kind of

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connect to strength, power,
stability in the lower body,

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and keep this awareness in
the upper body of course, too.

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So we're reaching up,

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we're finding the 
strength in the lower body

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and I'm also pulling my
right hip crease back.

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Making sure to remember
foundations of high lunge here.

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Nice lengthening of
the tailbone down.

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Just paying
attention to the sacrum here.

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Inhale in here,
one more strong breath.

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And then exhale
back to your low lunge.

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Awesome.

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Now we're gonna slowly hop
the left toes in a couple times,

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you don't have to
do it all in one.

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And then on a big, big exhale.

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So take a deep
breath in on a big exhale,

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we'll lift the back leg up.

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So we're gonna build this,
in fact, I'd like to invite you

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to forget what you know about
the shape of Standing Split.

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So we know
this big, big thing,

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see if you can just
keep it nice and low.

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Have integrity and mindfulness
as we build this posture.

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So I can actually do a higher

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one but I'm going to
keep it nice and low,

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and I encourage you to too,

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even if you think
you can go higher.

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Keep a soft bend 
in your standing leg,

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foundations of yoga,

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pressing into all four
corners of the standing foot.

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Fingertips on the mat,

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long beautiful neck here,
just to start.

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So lot's of
awareness in the shoulders.

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We might begin to feel a shake,

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so strengthening 
that standing leg

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and really kind of
connecting to our core here.

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And then I'm gonna
slowly press out really slow,

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so bend your left knee
and then slowly press out.

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Awareness through all
four corners of that left foot,

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flexing the left foot
and spreading the left toes.

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Now everyone energetically draw

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your right hip and
maybe take your right thumb,

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and energetically pull
your right hip up here.

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So we're kind of
leveling the buttocks here,

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squaring the hips
sometimes we call it.

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And I'm gonna take
one more breath here.

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And then on an exhale,
I'm going to release back down.

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Awesome.
Come back to all fours,

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sit back on your
heels and take a rest.

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That was fun.

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Let's try it again,
same side, okay?

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Back to all fours.

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Find your breath and
we'll step the right foot up.

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In your own time,

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make your way up to that
high lunge for one swift breath,

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inhale in.

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Pull the right hip crease back,

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connect to the power of your
legs and on an exhale release.

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Then we'll step the left
toes up and on an exhale,

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press into the standing leg.

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Draw energy up from the
arch of that right foot.

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This time, maybe the
palms come to the mat

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and I'd like to 
invite you to really

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tone your
left quadricep here.

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So engage the left quad

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as you press
into your left foot.

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And again, we go through our
checklist, spreading awareness

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through all four corners
of the feet, finding length,

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awareness in the
neck and shoulders.

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This time, we can allow the
crown of the head to draw down

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and we pull the
right hip crease back.

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Hug the outer ribs in,

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so nice awareness here
in the torso and we breathe.

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Tuck the chin into
the chest if you can,

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or keep your gaze
down nice and strong.

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Great, so we're 
leveling the hips here

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and we're focusing
on sensation rather than shape.

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So if we kind of blast through,

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then we never really get to a
nice beautiful Standing Split.

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Or at least we can't evolve it,
it kind of just stays that way.

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So forget what 
you see in the magazines

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and just focus 
on the sensation here.

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Nice strong pose,
one more breath.

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And then we use 
an exhale to release.

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Awesome.

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Coming back through the
lunge and then to all fours.

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Feel free to sit on the
heels or maybe this time,

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you rest in a Child's Pose.

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Feel free to wiggle
out the fingertips,

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rotate the wrists.

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Anything and everything 
that feels good here,

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let it all go. (laughs)

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Then we'll slowly come back up

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and we'll try the same
thing on the other side.

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So from all fours, we step
the left foot up into our lunge.

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Curl the right toes under,
come through that low lunge.

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Stretch it out here
for a couple breaths.

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And then when you are ready,

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we'll inhale, sweep the 
fingertips up and overhead

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and just connect to
the power of the legs here.

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So I like to bend my right knee
lengthen the tailbone down,

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pull the left hip crease back.

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So we're really coming 
into the power of the legs

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and already paying attention
to my sacrum here,

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so that when
I come into the posture,

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I can work to keep that
nice and flat, nice and stable.

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Inhale in wherever you are and

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use your exhale
to return back down.

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And then we'll step
the right toes in once,

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twice, three times 
a Standing Split.

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Just kidding. (chuckles)

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Inhale in, exhale,
lift the right leg up high.

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So couple of things
I'll show you on this side,

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if you're watching or if you can
just listen to my voice here,

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the right hip wants to stack
over the left and so I'm gonna

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draw my right toes
down towards the yoga mat,

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and level out the buttocks.

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Level out the hips,
pull the left hip crease back.

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And again, we can
tone that right quad.

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Stay long in the neck.

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Draw energy up
from your standing leg.

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Careful not to lock
that standing knee.

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Deep breath in here everybody.

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And then exhale
back to your low lunge.

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We're just gonna 
take our break here

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in the lunge this time.

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So one breath in
and a long breath out.

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And then we'll
return to the high lunge,

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so here we go on
a swift breath in,

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come into your
power high lunge.

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Exhale, straight
to Standing Split.

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Maybe you do it in
one step this time,

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and maybe that's just
somewhere we head later.

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Other options to head for

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are wrapping the arms
around the calf here.

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Maybe it's just
one arm to start,

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maybe eventually we get both.

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So really working
from the ground up though.

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Adding things on with
time and with breath.

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Wherever you are,
take one more breath in.

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Radiate energy
throughout the entire body.

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Make sure you're not clenching
in the neck and shoulders.

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And then we'll slowly
release back to the low lunge,

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and we'll plant the palms and

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step the left toes
back toward a Downward Dog.

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Pedal it out.

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Walk the feet to 
the center of the mat,

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and then
we'll slowly roll it up.

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Nice work everyone.

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Deep breath in as we
rise up into Mountain Pose.

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And exhale, shake it off.

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Alright my friends,
awesome work.

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So that was the
basics of Standing Splits.

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This is a wonderful
posture to return to,

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you know, once a week or when
you're doing your home practice,

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play time to see how
it evolves and grows.

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Be patient, be kind.

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Really work on building
these poses from the ground up,

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so you can have a
strong foundation to fly free.

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I'll see you next time.

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Free yoga
videos every Wednesday.

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Questions, comments down below.
I love you guys. Take good care.

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Namaste.

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(upbeat music)