Flying Splits Pose on Two Bridges: Build Flexibility Fast

Benefits of Flying Splits Pose on Two Bridges
Quick Facts

Yoga Type: Advanced Balancing Yoga Pose
Age Group: Adults
Level: Advanced
Mental Benefit: Enhances focus and mindfulness, promoting mental clarity
Physical Benefit: Improves flexibility, strengthens leg muscles, and boosts overall body coordination.

Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.

I’m going to help my students work on flexibility and balance. Welcome. If you have been looking for an advanced pose that will challenge your strength and flexibility, then you are at the right place. 

The Flying Splits Pose on Two Bridges is another beautiful yoga pose that might give your practice a new meaning. 

To help you practice this etiquette, let’s look at it line by line so you feel comfortable giving it a shot.

What is a Flying Splits Pose on Two Bridges?

The Flying Splits Pose on Two Bridges is considered to be a more complex pose of yoga.

It consists of bending one’s lower limbs during a full split so that the palms or the soles are placed on two raised platforms such as yoga blocks or benches to accommodate the hands or feet. 

This pose helps to strengthen the muscles of the abdomen, to develop flexibility in the hips area, and to increase balance.

It may seem almost unfair, and often, it can be. However, with practice and time, this pose can become part of you for a journey through yoga.

How to Prepare for a Flying Splits Pose on Two Bridges

Preparing for this pose is easy if you follow these simple steps:

  • Use non-slip props like blocks or benches for safety when practicing the pose.
  • Stretch your legs and hips gently to loosen your muscles.
  • Choose stretchy, loose clothing to move freely.
  • Drink water before starting to stay fresh and focused.

Warm-Up Exercises for Flying Splits Pose on Two Bridges

It is very important to consider warm-up exercises to avert injuries. 

Here are some effective exercises:

  • Cat-Cow Stretch: Helps warm up the spine.
  • Hip Circles: Loosens the hip joints.
  • Lunges with Side Stretch: A hamstring and hip flexor warm-up.
  • Seated Forward Fold: Stretches the hamstrings.
  • Butterfly Stretch: Opens up the inner thighs.

How to Perform a Flying Splits Pose on Two Bridges

Follow these easy steps to do this pose:

  1. Use two steady and non-slippery platforms or bridges. Make sure they are secure and won’t move.
  2. Sit on one bridge and face your partner sitting on the other.
  3. Slowly slide your legs into a split position while balancing yourself.
  4. Reach out and hold your partner’s hands to stay balanced and steady.
  5. Sit tall with your chest lifted to avoid straining your back.
  6. Stay in the pose for a few deep breaths. Relax your muscles and enjoy the stretch.
  7. After holding the pose, carefully come back to your starting position. Switch roles or take a break as needed.

Body Parts Movement:

Body Part Movement Type Description
Hands Moving (Initially), Static Hands move to connect with the partner, then remain steady for balance and support.
Chest Static Chest stays open and lifted to promote good posture during the stretch.
Feet Static Feet stay grounded or supported on the bridges, providing stability.
Knees Static Knees remain extended or slightly bent, depending on flexibility.
Shoulders Moving (Initially), Static Shoulders move slightly as you reach for your partner’s hands, then stay relaxed.
Back Static Back remains straight and aligned to prevent strain during the pose.

Expert’s Suggestion

For best results, do these exercises if you feel uneasy with a partner or near a wall.

Benefits of Flying Splits Pose on Two Bridges

Flying Splits Pose on Two Bridges As any person in the fitness industry would confirm, there are numerous benefits of flying splits on two bridges.

Mental Benefits

  • Boosts focus: It should be noted that the very position of the photo demands a lot of focus.
  • Reduces stress: Practicing ‘controlled breathing.’ brings about Stillness in the mind.

Physical Benefits

  • Improves flexibility: Stretches the hamstrings, the hip, and muscles in the groin area.
  • Strengthens the core: This part of the body is not cared for and requires abdominal muscles to support an individual.
  • Enhances balance: Develops body imagery and coordination.

Variations of Flying Splits Pose on Two Bridges

Half Splits Pose: A partial split for lower intensity must be done for a working hybrid cloud.

One-Leg Bridge Hold: If you have little time, try to balance with one leg in the air.

Dynamic Splits: Increase a slow motion to add more of a stretch to it.

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Modifications for Flying Splits Pose on Two Bridges

Not everybody can jump into this pose as soon as they wake up. 

Try these adjustments:

You can increase the thickness of the support as well as the dimensions of the width of the support to have added stability.

Begin at low intensity to reduce shakiness when operating the equipment.

For help, tie a yoga strap around the front foot of the stand.

Beginners Tips

Start small: Start shallow with splits and work your way deeper.

Practice patience: The muscle stretch, which is flexibility, becomes easier every day as it is practiced.

Listen to your body: Do not push yourself into the level of discomfort.

Expert Tips

They should also stick to their guns throughout while exercising their stomach muscles for balance.

To calm down, try to pay attention to how you breathe, try to take deep breaths.

Learn to stretch because it aids in increasing flexibility in the body much quicker.

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Safety Precautions

The simplified version should not be done in case of hip, knee, or hamstring injuries.

Make sure your supports are set right and are not going to be moving around at any moment.

One should always make sure he is warm before trying this pose.

Common Mistakes to Avoid

Rushing the process: That is why one needs to move, or advance, slowly in order not to get hurt.

Neglecting alignment: Straighten your hips and back as much as you can while you joke around.

Ignoring warm-ups: Warm up involves stretching to prepare the body for the pose.

VeryFit Life Final Words

This being my journey in yoga, I advise anyone attempting the Flying Splits Pose on Two Bridges to do so slowly, and as a beginner, yoga should tell you it is alright not to get it right on the first try. 

While this posture may seem rather simple it involves not only flexibility but also the strength of mind. 

It also means that you need to know that improvement takes time and effort and you need to keep practicing and it’s okay if the changes are small.

FAQs

How frequently should I do this pose?

Ideally, it should come twice a week but it depends on the fitness level of the individual.

What can I do if I can’t perform the full split?

Begin with half splits or incorporate equipment such as straps in incorporating the stretch.

How many years does it take to fully perfect this pose?

It varies, but with consistent practice, most people see progress in a few weeks.

Can I attempt this pose without using these props?

Safety accessories are advised to be worn in support, especially for newbies.

Yoga, in particular the Flying Splits Pose on Two Bridges, can be quite the challenge with practice and proper technique, it is an enjoyable addition to any program. 

Give it a try today!

Source:

Eka pada koundinyasana II (“Flying splits”) step by step. (2015, December 17).

McDougall, A., & McDougall, A. (2022, June 15). 4 Common misalignments in half splits. Yoga Journal.

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

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Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

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