The only way to master this challenging pose is by regular practise. 

Once comfortable in the pose, you will find it brings a wonderful feeling of balance and symmetry. 

A very stable asana, providing the longest base your body can balance on.  From splits many other poses become accessible. 

Practise of the splits improves circulation in the legs, and therefore is of great benefit to standing postures. 

This asana will show up any asymmetry between your two sides and therefore give you an opportunity to rectify it by practising more on the weak side.  Also because this is a challenging pose we are faced with a need for regular practise and perseverance.  Very good for our character and our egos.

Whenever I suggest this pose in class, it is greeted with both groans and laughter.  Approach it carefully but with laughter in your heart.

 1    Supporting your weight on your hands, stretch one leg forward to rest on the heel and the other back, keeping the knee up.

2     Gradually take less of your weight on your hands, testing your balance and the level of stretch through the hamstrings.  Slowly and gently stretch the legs further apart - until you are sitting on the floor.

3    Once you can rest both legs flat on the floor, bring your palms together in front of the chest in prayer pose.

4    If you become comfortable here stretch your arms over your head and cast your gaze heavenward.  Take five breaths then replace hands on floor and tip to one side and bring legs together.  Rest in pose of the child (kneeling with head on floor in front of knees) then repeat with opposite leg in front.

Contraindications:

Groin strain, pulled hamstrings, sciatica.

Benefits:

Improved circulation in lower body, improved fertility and some say increased libido.