Purnavibhaktapadajanusirasana

Splits/ Full Separate Leg Head to Knee

This Splits entry concerns a deep separate-leg position. A full split is an advanced range of motion, not a required end point.

Type: Forward Fold
Focus: Forward Fold
Advanced · 9/10

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How to do this pose

  1. Work with a teacher to identify the intended front-back or side-split variation.
  2. Use stable hand and pelvic support, progressing only through active, pain-free range.
  3. Return by unloading the legs with the hands; never slide abruptly or use another person’s weight.

Before you begin

Avoid with hamstring, groin or hip injury; sharp pulling is a stop signal.

What you should feel

A controlled muscular stretch without joint or tendon pain.

Benefits

Challenges end-range hip control and leg flexibility.

Common mistakes

Using slippery footing or pushing passively beyond controlled range.

Modifications

Practise supported Half Splits or a moderate seated straddle.

Prep Poses

Teacher-selected lunge and hamstring preparations

Follow-Up Poses

Gentle knee bends; constructive rest

Related Content

Practise supported Half Splits or a moderate seated straddle.