Dandayamanapurnajanusirasana

Splits in the Air/ Full Standing Head to Knee

Full Standing Head to Knee, sometimes called Splits in the Air, is an advanced single-leg balance with a high lifted leg.

Type: Balance & Core
Focus: Balance
Advanced ยท 9/10

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How to do this pose

  1. Learn the specific variation with a teacher after comfortable supported standing leg lifts.
  2. Use a wall or partner-directed support while developing active leg control; do not pull the foot higher than the hip can manage.
  3. Bend and lower the lifted leg deliberately before changing sides.

Before you begin

Avoid with hamstring injury, hip pain or unreliable balance.

What you should feel

Strong standing-leg support without knee locking or back strain.

Benefits

Challenges balance and active hamstring flexibility.

Common mistakes

Using an arm pull to achieve a split or losing balance while the leg is bound.

Modifications

Use a bent-knee standing lift or a low strap-supported extension.

Prep Poses

Standing Hand-to-Big-Toe preparation; Tree Pose

Follow-Up Poses

Mountain Pose

Related Content

Use a bent-knee standing lift or a low strap-supported extension.