POPSUGAR Fitness

Go Splits! 9 Stretches to Get You There

Apr 30 2014 - 2:57pm

If you too always wanted to do a split, you need flexible hips and hamstrings. Practice these nine stretches and you'll soon be on your way.

For more stretching options, do check out our video with yoga poses that will help you master the splits [1].

Source: Louisa Larson Photography [2]

Tipover Tuck

This relaxing stretch [3] is a great way to begin stretching both hamstrings at the same time, while also increasing flexibility in your lower back. You'll also get a nice stretch in the chest and shoulders, which won't help with doing splits, but will definitely feel good.

Source: Jenny Sugar at Evolution Yoga Studio [4]

Head to Knee

Here's a stretch to work one hamstring [5] at a time. You'll feel this in your lower back, too, and it'll also begin to open your hips.

Source: Jenny Sugar at Yoga Vermont [6]

Seated Straddle

Here's another great pose that will stretch both hamstrings and your lower back [7]. Since your legs are separated, it focuses more on the part of the hamstrings closest to your bum.

Source: Jenny Sugar at Laughing River Yoga Studio [8]

Kneeling Hip Flexor Stretch Against a Wall

Flexible hamstrings aren't the only thing you need to do a split. Flexible hips and hip flexors are also a must, so try this stretch using a wall [9].

Source: Jenny Sugar at Laughing River Yoga Studio [10]

Lizard

This hip flexor stretch [11] will stretch you even deeper.

Source: Louisa Larson Photography [14]

Sage

Here's a way you can gently use your upper body strength to help your legs move into split position.

Source: Jenny Sugar at Laughing River Yoga Studio [19]

Standing Split

This vertical split [20] is great practice before doing a horizontal split. It will target the standing leg's hamstring, while also stretching your hips.

Source: Jenny Sugar at Laughing River Yoga Studio [22]

Standing Hand to Big Toe A

Here's a more intense vertical split [23] that allows you to use your upper-body strength to stretch your hamstring even more. Keep your lifted leg straight in order to effectively target the muscles in the back of the leg.

Source: Jenny Sugar at Evolution Yoga Studio [24]

Supported Split

Before trying out a full split, doing this stretch with a block is a great way to ease into it.

Source: Jenny Sugar at Yoga Vermont [27]


Source URL
http://www.fitsugar.com/fitness/How-Do-Splits-3551904