Place your inside hand on the back of your inside hip. Squeeze the pole between your ribs and inside arm - this is your secondary grip point.

Unhook your outside leg and bring it next to your inside leg so that you’re in a pike position.

Extend the outside leg into a split. Try to keep your leg straight, or if that feels a bit scary, bend your knee first and then extend the leg once your knee is past the pole.

Step A: Exit to outside leg hang. Lift your outside leg up towards the pole until your knee passes the pole. Hook your knee over the pole. Release your inside leg and extend it behind you to return to an outside leg hang.

Step B: Exit to inside leg hang. Place the outer ankle of your inside leg on the pole. Keep your back leg glute engaged so your leg doesn’t rise up. Relax into your inside leg hang.

Tips for a flat Jade split:

Externally rotate your back leg (knee pointing outwards rather than straight to the ceiling) and squeeze your glute as hard as you can to pull the back leg into a horizontal position. You can look towards your back foot to get an idea of how low your leg is.   If you don’t have a completely flat active split (ie. your back leg sticks up at an angle no matter how hard you squeeze your glute) you can still make your Jade look nice by allowing your front leg to rise slightly above horizontal which should allow you to drop the back leg a little lower. This looks nicer than having your front leg horizontal but back leg sticking up.   Just make sure to keep pulling your front leg across your body diagonally while you adjust its angle so you don’t lose your grip!