GUESTBLOG: Stretch routine for splits by Debbythechocoholic

GUESTBLOG: Stretch routine for splits by Debbythechocoholic

Hi everyone! My name is Debby, I am a 24 years old ‘fitgirl’ from Belgium. I am also a blogger with a passion for yoga, (healthy) food and fitness. And I am currently in training to become a Certified Yoga and POPpilates Instructor.

A few days ago, Sophia wrote a blogpost for my blog (which you can find here). She thought it would be a great idea to do an interaction between our blogs and I liked this idea! Today I share with you a stretch routine that can help you with a split. Split is not as easy as it looks, believe me. I am working on my split since January 2017 and I must admit that it is a slow process, but I am making some progress. And don’t feel beaten down if you don’t succeed in doing a full split.

“Progress, not perfection!”

➜ Make sure to ALWAYS do a warm-up before starting a (Yoga) workout !

1. Standing Forward Bend – Uttanasana

  • Stand tall with the feet hip width apart.
  • Raise your arms up while you take a big inhale. Exhale and bend forward from your hip joints.
  • Grab your ankles and take a few breaths.
  • To release: place your hands on your hips, inhale and lift your upper body back to upright.

2. Pyramid Pose – Parsvottanasana

  • From standing step one leg forward, make sure both legs are straight.
  • Place the hands on your hips and bend forward with an exhale. Round the spine and try to touch your knee with your nose. Press the heel into the mat. Feel the stretch in your hamstrings.
  • Place your hands on the mat and hold this pose for a few breaths.
  • To release: place your hands on the hips, inhale and lift your upper body back to upright.

3. Wide Legged Forward Bend – Prasarita Padottanasana

  • Stand tall and place your feet wider than hip width. Make sure the feet are parallel with each other. Place your hands on the hips. Inhale and lift your chest to make the upper body longer.
  • Exhale and lean the torse forward from the hip joints. Place your hands on the mat.
  • With another exhale you take the ankles and pull the upper body a little closer to your legs. Stay in this pose for a few breaths.
  • To release: place your hands on the mat and lift the upper body until it’s parallel with the ground. Place your hands on the hips, take a big inhale while you lift the upper body in one straight movement. Walk the feet until they’re hip width apart.

4. Lizard Pose – Utthan Pristhasana

  • Start in a Low Lunge. Place your hands on the inner side of the foot. Lift your back knee off the ground.
  • From here, start placing your forearms on the mat, allowing your chest to move closer to the ground.
  • If this pose is too hard for you, you can place a yogablock under the forearms.
  • To release: Place the hands on the mat, from here you step back into a Plank pose.
  • Switch sides.

 Variation:

  • While in Lizard Pose, push the knee towards the ground. This allows the hips to open up.

5. Pigeon Pose – Kapotasana

  • Start in a Downward Dog position. From here you go into a Plank position as you bring one leg towards your chest. Place it in front of your body, with the feet next to your opposite wrist and the knee next to the other wrist.
  • If this feels uncomfortable, you can bring the ankle a little closer to your body.
  • Keep the hips parallel with the mat and try to push your hips into the mat, keep the back leg straight.
  • If you feel comfortable, arch the back and push the chest forward.
  • To release: come in a high lunge and bring your front leg back. Now switch sides.

6. Straddle Pose – Upavistha Konasana

  • Sit with your legs extended straight out in front of you. Sit up with your back straight.
  • From here, bring your hands forward between your legs and begin to walk them out in front of you until you feel like you can’t reach further.
  • Keep the feet flexed.
  • Take a few breaths and with an exhale, try to walk the hands a little further.
  • To release: come back up on an inhale, keep the upper body long.

7. Butterfly Pose – Badhakonasana

  • Sit straight with the legs spread out. Bend your knees and bring your feet towards the pelvis, the soles of your feet should touch each other.
  • Grab the ankles with your hands.
  • On an exhale, push the knees with the elbows, downward towards the floor.
  • Stay here for a few breaths.
  • On an inhale lift your upper body and straight out the legs in front of you.

8. Side Stretches with Bent Leg

  • Take one leg out to the side and flex the foot. Keep the other leg bent with the foot near to the inner thigh.
  • Grab your opposite ankle with the opposite hand. With the other arm, reachup high and bend to the side of the straight leg. Open up the chest.
  • Take a few breaths.
  • Release and switch sides.

9. Head To Knee Forward Bend – Jaru Sirsasana

  • Sit straight with the legs in front of you. Bend one knee and bring your feet towards your inner
  • Place your hands next to your leg.
  • Move your upper body a little to the side were your leg is straight.
  • Take a big inhale and make your upper body long. Reach forward from your hip joints and place your hands on your ankle or feet. Your chest and nose need to touch the upperleg.
  • Exhale and straighten your arms while lifting the upper body. Release and relax.
  • Repeat on the other side.

10. Leg stretches while lying down

  • Lay down on your side and stretch the legs out long. Bend the upper leg and place your hand in the inner side of your feet. Grab the ankle and lift your leg towards your head.
  • With an exhale, try to push the leg a little more towards your head.
  • Hold for a few breaths and gently release.
  • Switch sides.

  • Lay on your back with the legs out straight. Push your lower back into the mat.
  • Bend one knee and with the opposite hand, grab the inner foot. With the other hand, support the leg.
  • Stretch the leg out long on an exhale. Try to go as far as you can.
  • Hold this for a few breaths.
  • Gently release and switch sides.

  •  Bend one knee and grab and grab the ankle with the opposite hand.
  • On an exhale, slowly lift the leg, support it with the other hand.
  • Stretch as far as you can.
  • Hold for a few breaths.
  • Gently release and switch sides.

11. Splits

  • Start in Low Lunge. Walk your hands back as you try to reach the hips toward the back heel. Lengthen the front leg to runner’s lunge. Slide the front heel forward to where it feels comfortable.
  • If your hips can’t touch the ground, place a yoga blok, blankets, books or a pillow underneath.
  • Try to stay in this pose as long as you can.
  • Come out of the pose slowly and repeat on the other side.

12. Child’s Pose – Balasana

  •  Kneel on the floor with the knees out wide and the feet touching each other.
  • Put your hands in front of you.
  • On an exhale, let the hips sink down into your feet. Let your upper body rest and let your forehead rest on the mat. Straighten the arms and push the shoulders down a little.
  • Take some time to relax. This is a wonderful pose to stretch the inner thighs and to rest after a few poses.

I hope those stretches were helpful 🙂 ! And if you’re not touching the ground, don’t be sad. One day you’ll get there! As you saw in the pictures, I’m not there yet either. Also remember to be gentle with your body and listen to the signals your body is giving. 
Love,
Debby ♡
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I want to thank Sophia for this opportunity. It was fun to make this stretch-routine.



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