How to do the yoga splits

Yoga is becoming more and more popular now, and many female friends have started to practice yoga. There are also male friends who learn yoga and try couple yoga under the guidance of their girlfriends or family members. Each yoga movement is complex and diverse, and there are many ways to practice it. For example, there are many ways to do the splits, such as single lotus practice, stick pose, and split pose. This article introduces the actions and precautions of these methods. Let’s take a look.

1. Single Lotus Pose

Maintain a normal sitting posture, stretch your legs, bend your left leg, place the back of your left leg on the groin of your right leg, put your hands on your left knee, and move your left knee up and down several times until it finally touches the ground. After restoring your left leg, massage your knee and ankle with both hands. Switch to the right leg and repeat the above steps. Repeat the above movements 3-5 times, and be careful not to press your legs too hard.

2. Half Plow Pose

The plow pose is known as the yoga pose that keeps you young forever. You can use the wall or wardrobe to invert some parts of your body to make your legs more beautiful. Please note that you should not eat one hour before practice and avoid bathing half an hour after practice.

Bring your hips closer to a wall. Push your legs up against the wall. Lie your upper body naturally on the ground and keep it there for a while. Keep your breathing steady and try to breathe through your nose.

3. Stick Pose

This posture can quickly wake up a sleeping body, fill the whole body with fresh oxygen, and also has the effect of keeping the abdomen flat.

Place your arms on either side of your head, interlace your fingers, and turn your palms inward. Take a deep breath, stretch your body to the sides, tense all your muscles, and pause. Breathe, relax, and repeat the above steps two or three times.

4. Splits

Kneel in the basic kneeling position. Stretch your left leg forward and your back leg backward, with your hands at your sides. Use your hands to support yourself and move your hips to the middle of your legs so that your legs form a straight line. Put your hands together and place them in front of your chest. Lean your body back slightly, then exhale, press your upper body and arms forward and downward, trying to stick to the front of your left leg, and hold for 30 to 60 seconds. Inhale, relax your hands, and return your upper body to the center. Do the same exercise with your right leg.

5. Dog Splits

This pose is a combination of dog pose and splits. It is very difficult and makes sure to stretch from heels to toes. Once you get into the pose, you'll find it fun. After the thigh lunge, place your hands on the ground and straighten your back leg. Don't push your front knee blindly, but push your back heel down. Lift your hips. Leave some space and get support from the ground.

Lift your front leg back until it forms a straight line from wrist to toes. Squeezing your glutes while extending your hips will help you lift your legs. Observe the ankle of the raised leg. Is there a straight line from the big toe to the instep, knee and hip bone? Beginners can stop here.