How To Do The Splits Yoga


The Splits yoga has been used for centuries to increase flexibility, improve balance and make the whole body stronger. It involves stretching the limbs in a series of split positions, holding the postures for several long breaths then releasing gently into subsequent poses. Practicing this form of yoga will deliver numerous benefits for practitioners.

One of the main advantages is improved sociability and emotional connectedness. Since many splits require careful coordination between two or more people, practicing them can create an intimate bond between participants even if they are strangers at first. That way they can share knowledge while continuing to stay connected with each other through conversation or even touching. Additionally, working together on difficult stretches will help build trust and friendship among those involved.

Moreover, splits yoga is beneficial for physical health too! By improving posture and restoring full range of motion in your joints and muscles you can reduce pain in tight areas while also having energy reserves when that ache acts up again. This form of yoga is great for increasing agility and balancing techniques which can help against injuries that may arise due to high impact sports ” such as running or weight lifting ” being carried out without proper preparation beforehand.

Lastly, the mental fortitude needed to complete a full set of splits results in increased confidence both during practice sessions and everyday life activities alike! For instance, after mastering a challenging pose like Scorpion or Half Moon Pose (a popular arm balances), one feels empowered enough take on any other task with a newfound sense of ease – no matter how hard it may seem at first glance!

Anatomy of The Splits

To do the splits yoga, or any other activity requiring flexibility in the hips, hamstrings, and quads, it is important to understand the anatomy of the various muscles that are being used when you execute the pose. The primary muscles used in the splits are the hip flexors, located at the front of the hips; glutes, situated at the back of your hips; hamstrings that run down either side of your leg; and finally your quads, on top of your thighs. All these muscles need to be engaged to move and hold your body in a split position correctly.

Additionally to doing this movement safely, it’s also enjoyable and calming if done correctly. Therefore before attempting a full split you should work gradually on leg flexibility with some basic stretches. Doing dynamic warm-up exercises such as high-knees or stretching while bouncing can help activate all areas involved in this pose. When beginning stretches to open up these muscle groups you should focus on gently increasing flexibility over time instead rushing quickly into splits – as well as breathing deeply throughout-this will ensure a safe and stress relieving session. To progress further foam rolling frequently can help target trigger points within each muscle alongside using gentle resistance bands for added massage effect. Ultimately this should result in increased flexibility with specific exercises for single sided balance postures being recommended once comfortable with two legs stretched out evenly. All this combined should hopefully lead to success with yoga’s famously challenging splits!

Warm Up Exercises

Before attempting the splits, it is important to engage in specific warm up exercises. These help activate and stretch the appropriate muscles in order to prevent injury. Dynamic stretching (low intensity movements like leg swings) and foam rolling can help loosen tight muscles. Specific stretching exercises, such as lunge stretches, standing side splits, hip circles on all sides, knee hugs, butterfly stretches, cat/cow poses and pigeon poses can help to increase flexibility in legs and hips. It is also helpful to practice stretching against a wall with your foot above a certain height or use a resistance band around your thigh to stretch the external rotator muscles of the hip. Other specialised yoga moves can be used including muscle activation warm ups like frog poses and squat jumps which will help ease into the splits postures safely and gradually over time. Finally, ensure that you are wearing comfortable clothes so that you are able to do each pose without inhibition.

Step-by-Step Guide

1. Preparing for the Splits: Before you even consider attempting to do the splits, make sure you prepare your body. Start by performing dynamic stretches such as leg swings and leg folds to help loosen up your hips and hamstrings. Additionally, working with a foam roller can also help loosen tension in tight areas and prepare your muscles for advanced poses;

2. Build Up Strength: In order to most safely attempt the splits it is important to build up strength and stability in the hip area. Strengthening exercises like squats, leg lifts and planks can all be helpful when it comes to gearing up for more challenging flexibility poses;

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3. Practice Extremes of Flexibility: To gain flexibility in the hips while preparing for the splits, try some standing deep lunges or hamstring butterfly stretches that open up both sides of the body from different angles;

4. Persevere and Make Strategic Adjustments: As with any difficult yoga pose, attempting the splits requires dedication, patience and perseverance. However, if it does not feel comfortable after several attempts then look at making adjustments like adding additional warming up or stretching time so that you can reach further without discomfort. For instance placing cushions under your knees or hip creases if you are leaning forwards can help make things more manageable;

5. Focus on Breathing: Keeping a steady breath throughout practice helps create balance between opposing muscle groups that become challenged during intense poses like the splits;

6. Regular Practice Is Key: Incorporating regular yoga into your routine is critical when it comes to gaining greater overall flexibility while preventing injury caused by pushing too hard!

Mental Preparation

The splits is an advanced yoga pose often seen performed during a yoga practice. This pose allows you to stretch the legs, hips and thighs. To do the splits it takes a lot of mental and physical preparation, this can be quite challenging but with focus and dedication it can be done. Here are some strategies for focusing better and overcoming any challenges:

1. Visualize yourself in the pose: Before you begin your practice, take a moment to visualize yourself completing the splits perfectly. This will help your body learn what to do and get you in the mindset before you even start.

2. Practice slow breathing: When practicing poses such as the splits that require concentration, also practice slow and deep breathing to keep your mind focused on what your body needs to do without getting distracted by thoughts or emotions that may arise as you move further into your practice.

3. Do warm-up exercises: Doing regular warm-up exercises such as stretching or light cardio will help prevent injuries while doing more advanced poses like the splits. Also making sure that all of your muscles are loose before attempting it helps make getting into position much easier so you don’t experience excessive amounts of pain or strain on certain areas of your body while completing the pose.

4. Listen to calming music: Listening to calm tunes or mantras can be a great way to keep yourself relaxed during those moments when holding a particularly challenging pose like the splits gets difficult, so that it feels more achievable!

Variations for Leveling Up

To advance to more challenging split positions in yoga, you can explore the Side Split pose or a Straddle Split pose. The Side Split pose is achieved by widening your legs slightly until each of your feet are positioned as far away from each other as possible and keeping them fully grounded. With your feet firmly planted on the ground, slowly lower yourself down into a seated squatting position with both knees bent. Once you feel comfortable in this pose, start to work on straightening one leg out completely in front of you while keeping the other bent and close to your body so that you form an angle shape with your legs. As you grow more accustomed to this split variation, try creating an even bigger angle by raising less flexible leg up off the ground while straightening out the other one further.

The Straddle Split requires similar steps but with an extra challenge, since both legs must be spread apart evenly and extended simultaneously. Begin by sitting down in a cross-legged position then gradually widen your stance until each foot is flat on the floor, at least shoulder-width away from each other. As you become more comfortable with this pose, raise up onto your legs and keep both of them pointing outward towards opposite directions while still maintaining their distance such that only the balls of your feet are touching each other. From there, start lowering yourself into Squatting Cow Pose (Malasana) using hand assistance if needed and work toward extending both of these legs fully outward until they’re parallel with the floor and spread apart far enough so that you form a V shape.

Injury Prevention

When it comes to learning the splits yoga move, there are a few key steps that should be taken to ensure safe practice and reduce the risk of injury. One’s range of motion and flexibility should always be taken into consideration when attempting any pose, like the splits. It is important to begin each session with a good warm-up to properly prepare the body for practicing. Warm up exercises such as gentle stretching, foam rolling and core activation can help to lubricate joints, increase circulation and ensure stability throughout the body.

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It is also wise to use a spotter or props for extra support during this move. A bolster placed between legs can help maintain balance and make it easier to achieve full splits if one’s hip flexors are tight. It is important to not force movements past their natural range of motion as this could result in injury or issues further down the road. If unable to perform a full split without overextending oneself, then simply come up until that point of comfortability instead.

Lastly, taking recovery days between sessions is vital for keeping healthy and improving over time. This does not mean complete rest days ” but rather lower intensity activities such as deep breathing exercises or gentle stretches like cat-cow pose or forward fold. Staying hydrated and eating nutrient-dense foods will also assist in recovering muscles faster and improve performance overall with all movements including the splits yoga pose.


Once you have successfully attained the splits, it is important to properly care for your body. Here are a few methods of aftercare:

-Cool Down: As soon as you accomplish the splits, take a few minutes to cool down and relax your body by doing a few stretches or poses such as Cat-Cow and Child’s Pose. This will help reduce any soreness or tension in the muscles.

-Rolling Out: To help keep your body feeling great after achieving the splits, consider using a foam roller or lacrosse ball to massage tight muscles and release knots. This can also help alleviate pressure from joints that have been over-extended during your practice.

-Yoga Therapy: Yoga therapy is an excellent way to deepen healing and create balance in the body after attempting the splits. This practice incorporates postures, breath work, and mindfulness techniques that can stretch tight muscles without causing further injury.

-Restorative Yoga: Utilizing restorative yoga can be beneficial both before and after achieving the splits as it helps increase flexibility while also allowing your body to recover from any discomfort associated with extreme stretching. Incorporate Yin Yoga into your regular practice to ensure lasting progress without overexerting yourself.

-Nutrition: Proper nutrition is essential when attempting advanced poses like the splits. Make sure that you are eating balanced meals full of proteins, carbohydrates and healthy fats which will give you energy while also helping build strong muscles. Drinking enough water is important for all yoga practices but especially important when stretching deeply, as this will help flush toxins from your system and keep joints lubricated throughout practice.


Reaching the splits is an accomplishment that can bring about a sense of satisfaction and relief. Yoga combines elements of physical activity, relaxation, and mental clarity which can make stretching more enjoyable. This pose also helps open up hips and hamstrings, which feels good in many different ways. Not only that but doing the splits allows us to practice balance, stability and overall strength.

In order to keep our long-term flexibility gains from the splits it’s important to continue practicing regularly and consistently with yoga poses like bridge pose, triangle pose or pigeon pose. All these positions work towards greater levels of flexibility in the legs and lower body. Paying attention to proper breathing techniques will provide additional benefits and detoxify the body of harmful stress hormones. Dedication, openness and focus can further amplify results with regular practice movements like extending a leg behind your head or trying seated forward folding while keeping your spine elongated. Utilizing props like belts or blocks will assist in keeping your spine aligned while deepening a contraction inside the hamstring area that ultimately promotes range of motion throughout each joint involved in their specific direction of endeavor.

While it may take some time achieving the full expression of this asana, depending on factors such as age, mobility, health concerns or physical restrictions; make sure to conduct research on what is best suited for you before attempting this posture without proper guidance from a trained professional teacher or healthcare provider due its complex nature for those who are just beginning their yoga journey for maximum benefit with minimum harm!

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