For Splits and Giggles...! How to do the splits!
- Lisa From Sole 2 Soul Yoga
- Jun 20
- 4 min read
Achieving the splits is one of those goals in yoga that can seem daunting and sometimes very far away!
In this blog we will look at some key techniques and how our yoga classes can support you on your quest for improving your flexibility to maybe... one day... in yoga we practice in non competitive and non harming way which means we try to enjoy the process or working towards something (in this case the splits) and don't get too hung up on the shapes we make.
One thing is for sure, practice makes progress so a little and often of anything in your life that you want to improve (physically, mentally or emotionally) pays off.
And to help you get there, at the bottom of this blog you'll see FREE 30 minute 'flow to the Splits class' for you to try at home anytime .
The Power of the Splits
The splits pose (or Hanumanasana in Sanskrit) isn’t just an impressive instagram poses lol —it offers a wealth of benefits:
Improved Flexibility: Practicing the splits helps to enhance flexibility in your hips, hamstrings, lower back and groin.
Stronger Muscles: Maintaining the pose can strengthen your leg muscles, providing better stability and strength.
Better Posture: Regular practice promotes proper alignment, reducing back pain and helping you stand taller.
Stress Relief: You might be thinking ...WHAT! But as with all yoga poses, done right, poses can free the body and energy, helping to relieve stress and promote a sense of calm (as long as it's done safely and you can breath into it!) You'll definitely connect to your body and that helps you get out of troublesome thought patterns.
With all these benefits, here are some tips for working towards the splits.
Key Techniques for Stretching to Splits
Achieving the splits doesn’t happen overnight, but with patience and practice, you can get there! Here are some key techniques to help you stretch and strengthen toward your splits goal:
1. Warm Up Properly
Before you even think about getting into a split, it’s crucial to warm up.
Always set your intention for the session with deep breaths and an intention to listen to your body.
Start with gentle movements, like cat-cow or sun salutations.
Add some different hamstring and hip flexor stretches such as forward folds and lunges. These are the key muscles we use for the splits.
2. Use Props for Support
Don’t hesitate to use props like blocks or a bolster to help ease your journey into the splits.
Place blocks (or big books!) under your hands while extending your front leg.
This can help you focus on your form without pushing yourself too hard.
If you're close to the floor, you can place blocks or a bolster under your front hamstring to support yourself so you can hold it longer.
3. Engage Your Muscles
As you lower into the pose, engage your abdominal muscles to prevent strain on your lower back.
Think about hugging your core in as you stretch to maintain stability.
Also engage the leg muscles as you reach your maximum. This will help stabilise the pose and keep you safe.
4. Breathe into the Stretch
Breath is a powerful tool in yoga, especially when working toward a challenging pose.
Inhale deeply as you prepare to move into the stretch.
Exhale as you lower into the pose to help relax your mind and keep you safe.
Don't strain if the breath is laboured you're probably pushing too hard so back off or slow the breath.
5. Take It Slow
Progress in yoga is all about patience and consistency.
Modify the pose and gradually work towards deeper stretches over time.
The more you strain and force the tighter you might feel as the body is trying to protect you
Practice patience and consistency: Regular little and often practice is key.
Work out which part of the body (and which side - we are all wonky) is restricting your progress and add more of these stretches into your practice. Ask me if you need advice
Be Kind to Yourself: Yoga is a practice, not a competition. Everyone’s journey is different and remember to have FUN!
So, go forth, stretch those magnificent muscles in the quest for the splits. Who knows, one day you might just surprise yourself. And even if you don't get your undercarriage right to the floor, you'll have gained flexibility, strength, and a newfound appreciation for what your amazing body can do.
Join Our Focused Flow Class!
One of the best ways to work on your splits is by joining the Focused Flow Class! Held every Thursday from 6:30-7:30 PM on zoom or in our studio. This class offers:
Guided help: Our experienced yoga teachers will lead you through poses that specifically target flexibility and strength and work towards a peak (often challenging) pose safely including sometimes the splits!
Accessible: Whether you prefer to join us in studio or on Zoom, you can participate in a way that feels comfortable for you
Support: Our team can offer guidance and tips after class to help you work towards your goals
Want to start right away? Then click the below link for a FREE 30 minute class on us! You'll just need to sign in or sign up to the site for access (it's completely free) .
These videos are usually part of our inclusive yoga membership vast library and it will be on the free library until the end of July for Summer Stretching!
All our 25 weekly live classes include mobility, strength and relaxation. PLUS we have our fantastic library with 100's of anytime streaming classes from short drills, tips and techniques to full classes to guided meditations.
All classes are included in our great value monthly membership for just £39 per month. Or you can always drop in to see us PAYG too!
And as always do reach out if you have any questions or need advice. Happy stretching!
Love Lisa and the Sole 2 Soul Team x
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