hey guys a lot of you been asking on my
youtube channel about ways to learn how
to do the splits well this video is
exactly for that it's a 10 minute yoga
sequence that will show you the exact
postures and stretches you can do so you
can get your splits remember it's a long
road ahead so if you have the dedication
and the practice I promise you you will
see those results so if you ready
governments and water and let's do it
okay guys so we're going to begin today
in your downward-facing dog so taking
your hands flat on mat tuck your back
toes and right up into your downward dog
and taking a moment here to feel a nice
stretch along your upper back take a
deep breath in exhale let it go and
coming into a plank position for one
inhale push back into downward dog
exhale rounding through reach or to run
to plank just warming up the body here
inhale holding your downward dog exhale
from here taking your right foot and
simply placing it behind your left leg
this is meant to really feel that nice
stretch through the left
and then extending your right leg right
up to the ceiling holding here for a
moment stretch out the left leg and then
from here let's take a big giant step to
the very top of your mat wonderful
keeping your hands at the side of your
body inhale exhale extending your front
leg as much as you can try to get your
forehead to your knee
hold exhale extend
inhale coming into your lunge bending
your knee exhale pushing awake stunned
and get your forehead to your knee one
more time and you'll come forward exhale
extend hold and breathe flexing your
front foot if you want to feel a deeper
stretch along your calf another
variation you guys can do here is have
props like a block or a book at each
side of your right foot that way you
have something else to hold on to very
nice let's come forward reaching both
arms right up into your full high lunge
position open up the chest and then
slowly from here go ahead and take it
forward towards that right leg reaching
your left leg right up into your
standing split now remember try to keep
your hips square so your left and your
right hip are aligned if you lie nice
stretch along the back of your right leg
and then from your slight bend in the
supporting knee bringing yourself right
up using your core muscles bringing the
left knee to your bellybutton grab onto
that knee pull it up high
and then opening to the side so keep
holding on to your knee with your left
hand opening your hip out
come back to Center and then extend it
right back into your full standing split
again keeping your hips square here so
you feel that deep stretch and then
bring both feet together and sitting
right over to your mat now grabbing on
to that right ankle again extend and
feel that deeper stretch again in your
hamstring you want to get those
hamstrings nice and warm before we take
our pulse blood position and then slowly
make your way on to your back continuing
to pull that leg towards your body
and if you like to go a little bit
further lifting your bottom leg slightly
off the floor and lift the shoulder
blades off your mouth think of touching
your forehead to your ears pull that leg
in as much as you can and then from here
both legs up dropping your head down
happy baby posture bending your knees
grabbing the outsides of your feet or
your ankles or peace fingers grabbing
your big toes pull nice opening in the
hips again and then extending both legs
right up hug your knees and taking your
rolling like a ball and then up to your
hands and knees transfer and step right
into your downward facing dog now if you
want to take a different transfer by
just swinging the legs around you can do
that as well
okay let's do it the other side so
taking your left leg and placing it
behind your right foot hole push all of
your weight into that right heel lift
your left leg right up hold your lat
stretch bending your knee and big step
towards the very top of your mat finding
those props if you need a little more
support otherwise hold on to the floor
as you extend that front leg
inhale coming forward into your lunge
and exhale pressing away extend you can
flex the foot now if you want to or keep
it grounded it's up to you inhale come
forward exhale flush and extend feel
that stretch the hamstring one more time
come forward exhale release hold and
breathe
see if you can add that flexion in the
foot really getting through the whole
hamstring your calf muscle right come
back into your lunge
reach the arms right up towards the sky
nice big high lunge and then when you're
ready you're going to transfer all of
your weight towards that front supported
legs come forward to your left leg bring
your right leg right up to the ceiling
and again make sure those hips are
square so our right and our left hip are
line hold and breathe find your core
slowly lift your body up bringing that
right knee to your bellybutton
grab on to the knee and simply pull plug
it in towards your chest
good awesome move your ankle around with
your leg there let's open it to the side
opening the hip holding onto the right
knee with only your right hand we could
also hold on to a wall or chair here if
you find a little bit of trouble with
the balance extending your leg back into
your full standing split now I'm doing a
more advanced version here by extending
the leg right up but you can also keep
it half way down as well
let's bring the leg down and sit right
over to you're not from here tipping the
left leg now extend it forward grab on
to that ankle pull towards your body and
then slowly rounding through the spine
right over to your back standing up
bottom line
simply pull the left leg as close to
your body as you can and then from here
let's lift the shoulder blades off your
match how to get your forehead to touch
your knee going even deeper into that
hamstring try to keep your hips square
so don't open the hips out and then from
here both legs right up flexing your
feet this time opening the legs nice and
wide into a full straddle so instead of
a happy baby where we bend the knees
we're going to keep them straight so
really opening the hips feeling a
stretch along the inner thighs applying
pressure with your own hands over the
knees bring the legs back up bend your
knees let's rock it up and down and
transitioning back into our downward
facing dog take a little bit of stretch
let's start on fall towards the ground
so you bribed them and searched the
right leg back up bend in your right
knee at this time we're going to stack
your hips so your right hip comes on top
of your left try to get that right heel
to touch your butt from here taking a
big step to the very right edge of your
hand this is called your lizard posture
a great posture to open the hips and to
release any tension along there so as
your hip flexor now if you like to come
down onto the knee go ahead you can also
come down to your elbows for deeper
stretch and if you want to go even
deeper into the hip roll your right foot
the lateral side of your foot so this
point the toe area and let that knee
softly fall away from you making sure
your right foot is as close to the top
of your mat as possible I also like to
add a little bit of a push myself with
my hand you like me you want to try that
and go ahead
and then we're coming up to your hand
and heel-toe your foot to the very
center of your mouth now for this next
posture props are very handy here as
well so if you want to have blocks or
books then go ahead and place one at
each side we're going to come into our
full split positions and you're slowly
going to lift your body keeping the hips
square and sliding that right foot
forward left leg back again if you can't
come down to a full split hold those
props all the blocks or your books and
breathe now if the full split is a
little too much for you today you can
always work with your half split or
you're staying on your back knee and
simply extending that front leg forward
wonderful from here slowly lift up come
back into that half split position then
come forward tuck your back toes lifting
the back knee right up into your high
lunge position inhale exhale dive it
down and stepping right into your
downward facing dog
okay let's take it to the other side
left leg reaches up go ahead and bend
that left knee stack your hips go ahead
try to get that left hip over right hip
bending the top leg wonderful a big
giant step to the very left edge of your
mat as far over to the left as possible
let the hips drop and go ahead slowly
make your way to your lizard posture you
can drop that back knee to the floor
and then you can come down onto your
elbows if you wish or stay on your hands
now if you want to grieve and over again
to roll the left foot to a pinky toe
area of your foot and softly let that
left knee fall away from
so we come up like heel-toe the flip to
the very center your Matt go ahead and
grab those props if you need them so
again half split guys is right here
right
full split is your standing that front
leg lifting your body up like someone's
pulling you up with a string and then
slowly begin to sink towards the floor
again don't worry where you're at right
now
even if you're all the way up that's
okay you're going to slowly make your
way down with your hips I have to sing
it every single day if you like to
achieve this place
if you're in full split by any chance
you can always add a little arch your
back let's slowly from here pull back to
your half split tuck your back toes
bring your body forward and then lift
your back knee off the mat high lunge
inhale exhale dive it down and step
right into your downward facing dog
let's do a quick flow here come forward
into plank chaturanga dandasan upward
facing dog inhale and exhale downward
facing dog
and then very slowly from here coming on
to your knees let's take a child's pose
to release any tension out of your back
just taking a moment to connect with
your breath inhale let exhale coming
forward and coming into your seated
position at the top of your mat let's
just give some head movements here we're
releasing any tension and then inhale
reach the arms up exhale take the hands
down to your heart and thank yourself
for your wonderful practice today and I
hope you'll become closer to getting
your splits thanks guys see you soon
again bye thanks again for watching feel
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