The Three SPLITS
Three “splits” positions mark the primary directions of leg extension: hanumasana (front), samakonasana (middle), trivikramasana (standing/upward). In each of these positions the legs move in opposition, developing incredible strength and flexibility. Mastery of splits conditions the muscles of the legs, pelvis, glutei, groin and hip flexors as well as the spine.
Hanumanasana utilizes gravity to energize both the front and back of the body. It is an essential opening for advanced backbends.
Trivikramasana works against gravity to create lightness and upward movement. It energizes the spine and perfects balance.
Samakonasana energizes the inner and outer line of legs including the glutes and groins.
Steps To Take:
The first 4 exercises are foundational kriyas used to develop splits and standing postures. They condition the standing leg, hips and area of the lumbar spine.
They are sequenced according to which of the 3 splits one chooses to practice:
For Hanumanasana do:
- Standing leg extension B & C
- Hanumanasana kriya
For Trivikramasana do:
- Standing leg extension A & D
- Standing balance / conqueror of the 3 worlds / trivikramasana
For Samakonasana do:
- Standing Leg Extension A & D
- Samakonasana Preparation (Prasarita Padottanasana)
- Samakonasana Kriya
Standing Leg Extension A
Foundational kriya used to develop splits and standing postures · Conditions the standing leg, hips, and area of lumbar spine
Standing leg under hip, opposite leg extended onto bar or wall (One could also use a dresser or shelf), Neutral pelvic tilt 1. Exhale to flex at hip joint and laterally direct body toward extended leg. 2. Inhale and return to starting position. Repeat 25–30 times Follow with energization technique 3–9 sets total
Energization Technique: Enter lateral stretch, extending one arm to the floor, and the other to grip the foot · Open chest and gaze upward · Practice 10–30 kapalabhati
Primary Movement/Direction of Opening: Lateral flexion of the spine
Energetic Properties: Grounding, stabilizing, energizing
Other Important Information:
Lift all muscles in the standing leg, with a contrasting feeling of grounding through the bones.
Keep shoulder blades together and down.
Leg Extension B
Opens backs of the legs
Standing leg under hip, opposite leg extended forward onto bar, Neutral hip rotation, Neutral pelvic tilt 1. Exhale to flex at hip joint and forward direct upper body toward the top leg. 2. Inhale and return to starting position. · Repeat 25–30 times · Follow with energization technique · 3–9 sets total
Energization technique: Enter forward stretch, extending arms towards top foot. · Open chest and gaze past toes · Practice 10–30 kapalabhati
Primary Movement/Direction of Opening: Forward flexion of the spine
Energetic Properties: Grounding, stabilizing
Other Important Information:
Lift all muscles in the standing leg, with a contrasting feeling of grounding through the bones.
Keep shoulder blades together and down.
2. Standing Leg Extension C
Conditions the standing leg and hamstrings
Standing leg under hip, extended leg sideways on bar · Neutral hip rotation, Neutral pelvic tilt · Chin slightly lifted to energize the neck · Follow Strong Exhale movements to flex at hip joint and pump the upper body toward the floor · Repeat 25-30 times
Primary Movement/Direction of Opening: Forward flexion of the spine
Energetic Properties: Grounding, stabilizing
Other Important Information:
Lift all muscles in the standing leg, with a contrasting feeling of grounding through the bones.
Keep heels moving away from the pelvis.
3. Standing Leg Extension D
Conditions the standing leg, hamstrings and groin · Conditions hips for the samakonasana opening
Setup:
Base: Standing leg under hip, extended leg sideways on bar, Pelvis neutral
Stem: Forward flexion, torso turned ~45 degrees
Cap: Head slightly lifted to energize the neck.
Limbs: One hand stacked on other, reaching toward the floor
Focal Point: Gaze slightly forward
Directions:
Follow strong exhale movements to flex at hip joint and pump the upper body toward the floor.
Repeat 25–30 times
Primary Movement/Direction of Opening: Forward flexion of the spine, leg behind the shoulder
Energetic Properties: Grounding, stabilizing
Other Important Information:
Lift all muscles in the standing leg, with a contrasting feeling of grounding through the bones.
Keep heels moving away from the pelvis.
4. Standing Balance / Conqueror of the 3 Worlds / Trivikramasana
Landmark ability of the leg/splits dimension · Develops advanced splits and balance
Standing foot directly below hip · Opposite leg extended upward into splits · Neutral hip rotation · Axial extension of spine · Chest lifting · Chin level · Head balancing over top of center line
Enter the balancing position and practice 10-100 kapalabhati · Gaze forward and up · 3–9 sets total
Primary Movement/Direction of Opening: Axial extension of spine
Energetic Properties: Grounding, balance, focus, energizing
Other Important Information:
Lift all muscles in the legs upward, contrasting with the downward movement of the standing foot.
Hold onto the heel for maximum stability.
Allowing the hips to tilt may improve range of motion.
5. Samakonasana Preparation (Prasarita Padottanasana)
Foundational kriya used to develop the forward bend and splits abilities
Warm up by lunging side to side 10-15x each direction in both high and low positions · Base: Feet ~3 ft apart
Spine flexed into forward bend position · Bandhas active to elongate spine
Head toward floor · Hips over shoulders · Energize the position with 10–30 kapalabhati
Primary Movement/Direction of Opening: Forward flexion of the body
Other Important Information:
Balance the weight in the four corners of the feet and lift arches and leg muscles upward.
Maintain bandha activation to protect the back.
6. Samakonasana Kriya
Landmark ability of the legs/splits dimension
Enter samakonasana position and practice 10-30 kapalabhati · Focal Point: Gaze at tip of the nose · 3–9 sets total
Primary Movement/Direction of Opening: Axial extension of the spine · Full abduction of the hips/legs
Other Important Information:
Keep legs active to stabilize lower body and protect the groin.
7. Hanumanasana Kriya Sequence
Landmark ability of the legs/splits dimension · Conditions psoas and sacral area · Completes hamstring opening
Half split kriya, hands to floor · Follow exhale movements to direct chest and chin toward the front foot 10-15 times.
High lunging kriya, hands on front thigh · Spine upright, chest lifted · Follow exhale movements and direct lower body forward and down 10–15 times
Roll body left to right 10–15 times.
Sit upright and practice 10–30 kapalabhati · 3–9 sets total
Primary Movement/Direction of Opening: Extension of the spine
Other Important Information:
Concentrate on the rear leg to avoid over-stretching the hamstring.
Keep chest lifted to energize the upper body.
Expansion Kriyas
Key Concepts · Lotus · Drop Backs · Locust · Handstand