Yoga Asana Lab: Splits (down dog split, regular split, supine split and plank split)

This section will focus on splits&variations. We will view four types of splits: down dog (Urdhva Prasarita Eka Padasana); regular split (Hanumanasana), supine split (Supta Padanghustasana); and plank split (Vashisthasana) The first pose has different modifications, but is usually performed from down dog. As you raise the leg up and try to square the hips, you can work the hamstrings and calves of the weight bearing leg. It is important to feel the traction between your firmly planted hands and your central girdle that allows you to lift the leg while pulling the ribs in, dropping the shoulders down, away from the ears and firming the outer upper arms in. Try this pose from a down dog alignment gradually lifting the leg up, while maintaining the neutral rotation of the hips. Make sure to do some lunges, Sun Salutes or forward bends in order to make the hamstrings suppler. This pose combines the benefits of inversions, ham-string, calf openers and balancing poses. While being an introspective pose, it is also a centering and basic appetizer that gets you juiced up for the more complicated stuff to come. The final variation of the pose allows for an opening of the hip so you can hike up the leg while splitting it in the air. The second pose requires very supple hamstrings and open hips, so prior to attempting it, make sure to run a couple of Sun Salutes, lunges cradling into pyramid pose, and forward bends with a straight back that will help you loosen up the longest tendon...