Supine Standing Splits

Boost Your Hamstring Flexibility

strength & flexibility


Tight hamstrings are a common complaint, right? They may be showing up by way of limitations in various yoga postures and/or in restrictions in the way you move in your daily life. If you’ve been practicing with Matt for some time, then you’re well aware that to increase flexibility, you need to factor strength into the mix. Additionally, you can figure on the quality of the time spent in specific postures—the utilization of specific techniques. The deepening of the neuromuscular connection takes place when you’re very intentional with your execution. Supine Standing Splits offers time to explore specific techniques in an accessible way. Today, Matt shares these techniques, along with other postures and their techniques, to prepare you for greater potential in Supine Standing Splits and eventually for the balanced variation of the posture.

lotus pose online yoga classes


  • Improve flexibility of hamstrings, adductors, hip flexors, and glutes
  • Hanumanasana Splits
  • Center Splits
  • Vishvamitrasana
  • Standing Splits / Ekapadasana
  • Extended Side Plank / Vashisthasana
  • Straddle entries for inversions, with modifications for all levels
  • Moderate Vinyasa style with alignment, technique, and biomechanics
  • Sequences are anatomically informed and carefully crafted
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you



First, the actions taken in this variation of a “Pyramid stretch” for the hamstrings offer an array of techniques for you to experiment with. It’s imperative to pay attention to the details. What’s comforting is that Matt offers very clear and explicit instruction. He starts off with a dorsiflexion of the front foot, which deepens the stretch sensation. Along with this lengthening, an important action is the tucking of the sit bone. Next, pressing down the front heel into the mat begins to incorporate the facilitated stretch (the strength component). This action is also important in minimizing the potential for injury by making the hamstring attachment at the sit bone less vulnerable. In the video, you’ll see the other options as regards the “direction of push.” Playing with diagonal activations targets other areas of the hamstrings and adductors.




Next, the Seated Hamstring Stretch in the video starts to take on more of the qualities of Supine Standing Splits. A more accurate description of this stretch includes the fact that the leg is lifted while you move your head towards the knee or shin. This action mimics the standing leg in the upright version of standing splits. This variation potentially allows for deeper hip flexion than Supine Standing Splits because, as you draw your leg towards your face, you are not limited by the floor beneath you; as you hold your foot, you can pull your elbows back further than what may be available to you when you’re lying on your mat. That being said, exploring this variation can still be revaling as to what’s available to you in regard to hip flexion and hamstring flexibility. Even more telling is when you release the grip of your foot to reveal your level of active flexibility versus passive flexibility.

200 Hour Online Teacher Training Certification



  • Deepen your yoga practice
  • Build confidence speaking in front of groups in person and online
  • Learn foundational class structures and templates
  • Learn techniques for a wide range of yoga postures
  • Get certified and highly qualified to teach yoga
  • Yoga Alliance Globally Recognized Certification Program
  • SPRING ENROLLMENT OPEN! Training begins June 1


Before diving into Supine Standing Splits, Matt offers a drill to encourage the refining of strength in your hamstrings and glutes. If you’re ever unsure if you are doing enough to strengthen your hamstrings, you won’t be mistaken with this drill.  It—is—intense!  

At first, trying it out without wearing socks will remove some of the sliding component (Matt is wearing socks in the video). This does not necessarily make the drill easier, but it may help you feel connected to the strength required for the progressions. Matt compares this drill to Bridge Pose, but one of the major differences is that you keep your legs as straight as possible. This action will ignite your hamstrings as your feet attempt to slide toward your upper body. Comparatively, wearing socks in order to build upon the drill will increase the slide and therefore the contraction in your hamstrings and glutes.

300 hour teacher training online



Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

  • Get 500 hour certified
  • Learn anatomy, biomechanics, asana techniques
  • Expand your teaching skills
  • Masterful sequencing and verbal delivery
  • Learn meditation and breathwork techniques
  • Transformative tools: theming, dharma talks, satsang
  • SPRING ENROLLMENT OPEN! Training begins June 1


Finally, your body is more primed and ready for Supine Standing Splits after all that’s been explored. There’s a sense of freedom and possibility that carries into the pose. That lifted leg again utilizes techniques from Seated Hamstring Stretch, but with more strength from the slides. Straightening your bottom leg, with a very slight lift away from the floor, will also activate your core. Being on your back for this posture doesn’t mean that it’s more relaxed but instead allows for time spent activating your body while focusing on deep hip flexion and nurturing increased hamstring flexibility.

To conclude, greater preparation only elevates your potential. You can explore more drills and techniques like this in Matt’s current Splits Immersion.

See you on the mat!

The 200 Hr. Teacher Training: Click Here to See the Next Start Date

The 300 Hr. Advanced Teacher Training: Click Here to See the Next Start Date

Article by Trish Curling

Video Extracted From: The Splits



  1. Supine Standing Splits | Yoga Pit - […] post Supine Standing Splits appeared first on […]

Submit a Comment

Yoga for Core and Breathwork


  • Moderate Vinyasa-style classes
  • Core strengthening & integration
  • Master your breath with pranayama practices
  • Access your core in arm balances, heart openers, twists, forward folds, inversions, and more
  • Learn where and how to breathe in challenging postures
  • Each class will include one pranayama (breathwork practice) and several core strengtheners
  • Access your core muscles: deep, superficial, anterior, posterior, and lateral 
  • 12 Classes: All levels appropriate
  • Lifetime unlimited access to all
  • Attend the livestream OR practice the replays any time that’s convenient for you


Continue Learning

Steps To Scorpion Pose

Steps To Scorpion Pose

Steps to Scorpion PosevrschikasanaSCORPION POSE Exhilarating, stimulating, and enlivening are a few words we can use to describe Scorpion Pose. We can also use words such as grounding or even relaxing, which might initially be considered strange descriptors. When we...

read more
Heart Opening Education

Heart Opening Education

Heart-Opening EducationbackbendHEART-OPENING EDUCATION There is a great deal to learn with regard to heart-opening postures. Of course, negotiating the execution and being aware of the anatomy involved in various heart-opening poses are some of the initial...

read more


PranayamabreathworkPRANAYAMA Pranayama helps us to more deeply connect to the energy that runs through us. This can be done via a variety of breathwork practices. It’s important to understand that the breath is the physical layer through which we can access prana...

read more
Hip Opening Without Knee Pain

Hip Opening Without Knee Pain

Hip Opening Without Knee Painhip mobilityHIP OPENING WITHOUT KNEE PAIN "Hip opening” in a yoga class just sounds glorious if we feel confined or constricted in this area of the body and our intention is to transform this experience. The term may not sound glorious,...

read more
Strengthen Your Ankles

Strengthen Your Ankles

Strengthen Your Anklesfoot healthSTRENGTHEN YOUR ANKLES Our feet are the foundation of our bodies. Placing great emphasis on creating ankle stability and mobility during our asana practice should be obvious; unfortunately, this is not always the case. Maintaining a...

read more
Yoga Props & Your Practice

Yoga Props & Your Practice

Yoga Props and Your PracticealignmentYOGA PROPS AND YOUR PRACTICE When it comes to incorporating yoga props into our yoga practice, we can take 1 of 2 paths. We either subscribe to the notion that if we use props, we are somehow “less capable” than others in the...

read more


When You Subscribe, You Will Get Instant Access to

  • the Technique Pack: 15 yoga pose breakdowns
  • exclusive online course discounts
  • exclusive blogs and videos
  • This field is for validation purposes and should be left unchanged.

Thank you! check your email for your free training and be sure to put in your VIP or drag emails from me from your spam or "promotions" folder to your Inbox folder. This is where you will receive your FREE videos!

Pin It on Pinterest

Share This!

Hey. thank you for reading. If this is helpful please share it!