How to do yoga splits?

Yoga is becoming more and more popular. Women are particularly fond of doing yoga in life, but in general, there are relatively few people who can really do yoga. Here we need to remind everyone that when you first start learning yoga, you must get guidance from professionals, because only when the movements are correct can you get good results. In yoga exercises, the yoga splits are one of the more difficult ones, so how do you practice this yoga movement?

How to do yoga splits?

1. Sitting Angle Pose

To help stretch your hamstrings and relieve sciatica, sit on a mat with your legs straight in front of you. Open your legs about 90-120 degrees, not too wide. Grasp the outside of your feet with both hands, or place them on your calves. Inhale, extend your spine upward, slightly contract your abdomen, retract your rib angles, push the back of your head back and slightly retract your chin. Exhale, press your sitting bones into the ground, and fold forward and downward with your back straight. Another person can help as shown in the picture above. Hold for 3-5 smooth breaths.

[Exit the pose]: Inhale, use your arms to slowly straighten your body, exhale, and return to a sitting position.

2. Semi-God Monkey Pose

Helps stretch the groin muscles behind the thighs while stimulating the abdominal organs. Prepare two yoga blocks or two thick hardcover books in advance. Kneel on the mat in cat pose, inhale, step your left leg forward to the center of your hands, and move your arms back to the sides of your hips. Exhale, place the left heel on the ground and slide the left leg forward until the left leg is straight and the toes are hooked. Inhale, and note that your left leg is prone to hyperextension at this time, so push the ground hard with your left heel. The right knee is perpendicular to the thigh at a 90-degree angle, the toes are spread as far as possible, and the instep pushes the ground to avoid pressure on the knee. Exhale, pull the extended left hip back, and push the right hip forward to ensure the correct position of the pelvis. Inhale, extend the spine upward. Exhale, as shown in the picture, the other person puts one palm on the middle part of the back, holds the shoulder with the other hand, and folds the body toward the left leg. Keep your eyes on your toes and hold for 3-5 breaths.

[Exit the pose]: Inhale, slowly stand up, exhale and return to kneeling position, then switch to the other side.

3. Bend your legs against the wall

Exercises to help stretch the muscles in the front and back of the thighs: Find a wall, prepare a yoga block or a thick blanket folded into a square (if you don't have either, use a hardcover book instead) and place it close to the wall. With your back to the wall, squat down until your left knee is bent to 90 degrees. Stretch your right leg and slowly move your right knee to place it on top of the brick. Keep your entire right calf against the wall and your buttocks and entire upper body as close to the wall as possible. Inhale and support your hips with both hands to extend your spine. Exhale and sit down until you feel a strong pain in the front of your right thigh muscles. Inhale, hold your left leg with both hands or touch the ground with your fingertips. Exhale, stand up and lean your body against the wall. Inhale, straighten your back, and raise your hands above your head, with your arms shoulder-width apart. Exhale, straighten your left leg forward, bend your upper body forward and fold forward and downward. Inhale, push the ground with your hands to return your left leg to the bent knee position and straighten your back. Exhale, stretch your upper body upwards, sit your hips down as much as possible, bend your arms backward with your elbows pointing to the ceiling, touch your palms to the wall and slowly move down to find your toes. Don't bend backward, so there is no pressure on your lumbar spine. (This method is also applicable to preparing to enter the one-legged pigeon pose) Maintain smooth breathing, inhale, return your hands to the sides of the body, return your head to the straight position, extend your spine again and straighten your back.

[Exit the pose]: Exhale and slowly bring your left leg back and bend your knee. Then switch to the other side.

4. Monkey pose

To complete the ultimate splits and get beautiful legs, first prepare two yoga bricks or two thick leather books and place them on both sides of the middle of the mat. Kneel in the middle of the mat, inhale, and stretch your left leg forward. At this time, hold a brick in each hand to help support yourself and place them on the mat on both sides of your body. Exhale, slowly slide your left foot forward until it is straight, inhale, extend your spine and stretch it upward, exhale, push the bricks with both arms and push the ground with the toes of your right foot to help your right knee move backward. When you feel you are stable, lower the brick in your hand. Inhale and lengthen your spine again. Exhale and slowly move your right leg back again, lowering your hips to sit on the mat, landing on the instep of your back foot and releasing your hands from the brick. Inhale, let your arms hang naturally at your sides, relax your shoulders and facial expression. Exhale, put your hands together in front of your chest, and breathe naturally.

[Exit the pose]: Use bricks to support your arms and first bring your back leg and then your front leg back to a kneeling position. Exhale and push your hips back onto your heels. Place your arms on both sides of your body and relax into the child pose. Practice on the other side.