8 poses to help you conquer splits in yoga

The leg split is a challenging yoga pose because it requires flexibility in the hips, hamstrings, glutes, and quadriceps. However, this does not mean that you will not be able to do it. Just diligently practicing 8 poses of easyhealthylive.com, you will be able to successfully conquer the split position in a short time.

For people who have to sit for a long time like office workers, hamstrings will be very “stiff”. If you practice the split leg position, it is easy to get back pain. It can be said that hamstring flexibility plays a huge role in deciding whether you can perform the right split technique or not.

During the practice, you can use yoga blocks and ropes for support to help make the poses easier. Slowly, you will be able to do it yourself without any assistance.

Since the split will work and stretch the often tense areas of the body, you should only practice when you feel comfortable and really understand. Because if you force it, you will easily get injured. In addition, if you feel pain in your joints, knees, hips, bones, etc., stop for a while until the pain is gone before you start exercising.

Here are 8 poses that stretch the legs and work to increase flexibility for the hamstrings, glutes, hips, and quads to prepare the body to conquer the split:

1. Sitting Forward Bend Pose (Paschimottanasana)

This is a gentle but effective yoga pose that increases flexibility for the hamstrings. You can sit on an exercise block or a folded blanket to raise your hips to make this pose easier.

Doing

• Sit up straight with your legs stretched out in front of you
• Inhale and stretch the spine
• Exhale, bend at the hips, and gently grab whatever you can reach, like your shins, ankles, or feet.
• Breathe deeply for 5-7 breaths.

2. Low Crescent Pose (Anjaneyasana)

Low Crescent Pose has the effect of increasing flexibility in the hips, helping the hips to expand and flex easily when doing splits.

Doing

• Start in downward facing dog, exhale, step your right foot forward and place it between your hands.
• Lower your left knee to the mat, keeping your right knee in place, and slide your left back until you feel comfortable in your left thigh and groin. Rotate left foot to the floor.
• Inhale and lift yourself upright.
• Hold the position for 1 minute and then return to the starting position.

3. Lizard lunge pose

Just like the low lunge, this pose also works to increase hip flexibility. However, compared to the low lunge, the Lizard lunge will stretch the hips more. Therefore, you can use yoga bricks to support.

Doing

• From a low lunge position, lower yourself, bring your hands inside the foot in front, and move your feet to the edge of the mat.
• You can use exercise blocks to support the placement of your hands or let your elbows face the mat to increase the difficulty of the exercise
• Hold the pose for about 5-7 breaths and then switch sides.

4. Half split

This pose is very effective in stretching the hamstrings and calves. Not only that, this exercise is also an opportunity for you to get used to the split leg position.

Doing

• From a low lunge, straighten your front leg and slightly bend your foot.
• The back leg bends the knee to form a 90-degree angle with the shin.
• You can hold this pose or lean forward more to increase the difficulty.
• Hold the pose for about 5-7 breaths and then switch sides.

5. Supta Padangusthasana (Supta Padangusthasana)

This is a great stretch for the hamstring, no matter how “stiff” your hamstrings are. If you’re having trouble doing it, you can try a yoga rope for support.

Doing

• Lie on your back and hug your right knee to your chest (if using a yoga band, raise one leg and loop the rope over the sole of your foot).
• Gently straighten your legs to the sky, while keeping your elbows close to the mat so that your shoulders feel most comfortable.
• Hold for 5-7 breaths and then switch sides.

6. Sitting posture folded with legs extended

This is a yoga pose that helps to relax the tendons of the legs close to the buttocks so that you can easily perform the split position.

Doing

• Sit on the mat, legs wide apart.
• Slowly lower your upper body to the floor, contracting your abs.
• Hands are placed along the sides of the legs or stretched on the floor over the head.
• Try to get as low as possible, holding the pose for 5 breaths.

7. Happy Child Pose

Happy Child Pose has a deep impact on the hips and strengthens the hamstrings. If you can’t reach your hands to your feet, you can grab your ankles. This also helps you get the same benefits.

Doing

• Lie on your back, grab your knees with both hands and pull them towards your chest
• Reach out with both hands, grab the big toes, then pull the knees toward the armpits and the feet toward the sky
• Hold this position for 5-7 breaths on each side.

8. Supported leg splits

Once you have mastered the 7 poses above and feel your body is ready, you can start conquering the split position. In the beginning, you can use the exercise block for support by placing the exercise block at a medium height, then slowly lower it as you practice until you don’t need it.

Doing

• Return to a half split, place the exercise block under the glutes of the front leg
• Use your other hand to support your body as you lift your back knee off the ground and straighten it as much as you can
• Slowly bring your hips down to the mat, placing the glutes of your front legs on the bar
• Hold the pose for 5-7 breaths on each side

To successfully conquer the split leg pose, you will need to persevere in practicing these 8 poses regularly. And don’t forget to seek the support of a professional yoga teacher to make sure you’re performing the correct poses.

Reference source

Practice These 9 Yoga Poses to Help You Get Into Full Splits https://www.yogiapproved.com/yoga/stretches-for-splits/ Access date: 23/7/2020