5 easy poses to help you do the splits

Yes, the splits are known to be a more advanced yoga pose, but with the right props and preparatory poses, I bet you can get there a lot faster than you think!

Here are five easy poses and a little splits sequence you can do on your own at home. Feel free to work on certain poses from the sequence or flow through them in the order I provided. I recommend holding each pose for 4-10 breaths. 

 

5 EASY POSES TO HELP YOU DO THE SPLITS:

 

1. Low Lunge 

Notes: Sink your weight in to your front heel and slightly tuck your tailbone under to stretch your hip flexor. In this picture, I'm sinking the weight in to my right heel and I'm feeling an intense stretch in my left hip flexor. The splits are one of the best hip openers and this low lunge is a great preparatory pose to help you get there one day.  

Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga

2. Half Split 

Notes:

  • You should feel the stretch down the back of your front leg. In this picture on the left, I'm feeling the stretch in my right hamstring. Do your best to keep your hips and lower back level. In this picture I am pulling my right hip back and pushing my left hip forward. 
  • Bow your head forward and let your head hang heavy to increase the stretching sensation. 
  • In the second picture, instead of flexing my foot, I'm pointing my toes down toward the ground. This is a great way to help you stretch your ankle! 
Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga
Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga

3. Low Lunge - Lizard Variation 

Notes:

  • Place your front foot toward the edge of your mat (wider than you would in the first low lunge)
  • Turn the sole of your foot toward the sky. You should feel more stretching happening in your inner thigh when you do this. 
  • Option to reach back for your back foot to add a quad stretch. If your quads are too tight or this hurts your knee, please don't grab for your foot. 
Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga
Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga

4. Forward Fold 

Notes: The splits is an intense stretch for your hip flexors, but also your hamstrings. A great prepretory pose is a simple forward fold. If you can't reach your foot, that's ok! Place your hands anywhere on your leg or use a yoga strap to help you reach your foot. 

Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga

5. Modified split pose 

Notes: 

  • In the first two pictures you can see I've placed the block under my front thigh at different heights. The first one is easier than the second one. 
  • If you can access either of these poses somewhat comfortably, hold it, breath deeply and try to soften into the pose. 
  • Make sure your keep squaring your hips toward the ground.
  • In the the other photos you can see I've placed my hands on two blocks. Most people find this option more intense compared to placing the block under their thigh. I really like this option because it's more intense and works my upper body a bit too. You can control how deep you want to go into the pose using the strength of your upper body. 

 

Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga
Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga
Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga
Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga

FULL SPLITS

Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga

FOOT TO HEAD IN SPLITS = ONE-LEG KING PIGEON 

Sam D Squire | Yoga | Meditation | Splits | Yoga Pose | Yoga Sequence | At-Home Yoga

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