Achieving the Splits: A Comprehensive Guide to Flexibility

Achieving the splits is one of those yoga goals that can seem daunting and far away. However, with the right techniques and consistent practice, it's within your reach!

In this blog, we will explore key techniques and how our yoga classes can support your journey to improving flexibility. Yoga encourages us to practice in a non-competitive and non-harming way. This means we should enjoy the process of working towards something, like the splits, without getting too hung up on the shapes we create.

Me teaching at the World Yoga Festival in splits!

One thing is certain: practice makes progress. A little bit, often. This holds true for anything in life you want to improve, whether it's physically, mentally, or emotionally.

To help you on your journey, at the bottom of this blog, you'll find a FREE 30-minute 'Flow to the Splits' class you can try at home.

The Power of the Splits

The splits pose, known as Hanumanasana in Sanskrit, is more than just an impressive Instagram pose. It offers a wealth of benefits:

• Improved Flexibility: Practicing the splits enhances flexibility in your hips, hamstrings, lower back, and groin.

• Stronger Muscles: Maintaining the pose strengthens your legs, improving stability.

• Better Posture: Regular practice promotes proper alignment, reducing back pain and helping you stand taller.

• Stress Relief: Done correctly, poses can free your body and energy, relieving stress and promoting calmness. You'll connect with your body, breaking free from troublesome thought patterns.

  
  

With all these benefits, let’s explore tips for working toward the splits.

Key Techniques for Stretching to Splits

Achieving the splits doesn't happen overnight. With patience and practice, you can get there! Here are several key techniques to help stretch and strengthen your path to that goal:

1. Warm Up Properly

A proper warm-up is crucial before attempting splits.

• Begin by setting your intention for the session. Take deep breaths, focusing on listening to your body.

• Start with gentle movements such as cat-cow or sun salutations.

• Follow with hamstring and hip flexor stretches, including forward folds and lunges. These muscles are essential for the splits.

  
  

2. Use Props for Support

Don't hesitate to use props like blocks or a bolster to assist your journey into the splits.

• Place blocks or big books under your hands while extending your front leg.

• This allows you to focus on form without pushing too hard.

• If you're close to the floor, ensure you place blocks or a bolster under your front hamstring for support, enabling you to hold the pose longer.

  
  

3. Engage Your Muscles

When lowering into the pose, it’s vital to engage your muscles.

• Activate your abdominal muscles to prevent strain in your lower back.

• Hug your core inward as you stretch, maintaining stability.

• Engage your leg muscles as you reach your maximum stretch. This helps stabilize the pose and keeps you safe.

  
  

4. Breathe into the Stretch

Breath is a powerful tool in yoga, particularly when approaching challenging poses.

• Inhale deeply as you prepare for the stretch.

• Exhale as you lower into the pose, relaxing your mind.

• If your breath becomes labored, you may be pushing too hard. Back off to ensure you're practicing safely.

  
  

5. Take It Slow

Progress in yoga revolves around patience and consistency.

• Modify the pose and gradually work towards deeper stretches over time.

• Straining can make you feel tighter, as your body is trying to protect itself.

• Regular, gentle practice is key. Identify which parts of your body restrict progress (and which side tends to be tighter) and add more stretches targeting those areas into your routine. Feel free to ask me for advice!

• Be Kind to Yourself: Yoga is a practice, not a competition. Everyone’s journey is unique. Remember to enjoy the process!

  
  

So go forth, stretch those magnificent muscles on your quest for the splits. Who knows, one day you may surprise yourself! Even if you don’t achieve the full pose, you'll gain flexibility, strength, and appreciation for your body.

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 lead you through poses specifically targeting flexibility and strength, including the splits!

• Accessible: Whether you prefer to join us in the studio or on Zoom, you can participate in a way that feels comfortable for you.

• Support: Our team provides guidance and tips after class to help you work towards your goals.

  
  

Start Your Journey Today

Want to begin right away? Click the link below for a FREE 30-minute class on us! Just sign in or sign up for access (it’s completely free).

These videos are typically part of our inclusive yoga membership, and they will be accessible in the free library until the end of July for Summer Stretching!

Becoming a graceful ballerina takes years of work

25 weekly live classes include mobility, strength, and relaxation. Additionally, we offer a fantastic library with hundreds of anytime streaming classes, from short drills and tips to full classes and guided meditations.

Our great value monthly membership is just £39 per month. You can also drop in for PAYG options!

As always, reach out if you have any questions or need advice. Happy stretching!

Love,

Lisa and the Sole 2 Soul Team x