For a right leg split, place right hand on sacrum with fingers pointing to the ceiling. Press your elbow/ tricep firmly onto the floor then carefully extend left leg into a split.
Take your time and make sure that you get your balance. Your hand should be like a tray and keep hips centered over the hand while the wrist is in line with the elbow.
Tips for a nice split: • Open Hips (Not a square split) • Externally rotate your back leg • Squeeze your glutes while you are on active split • Play with the position of front leg to create a nice line
• Always point your toes
To exit, remember to protect your wrist by existing as carefully as you entered.
Slowly bring back leg back to pike position and release grip on front leg.
Use your core to lift hips off hand and slowly roll down until your back is flat on the floor.