@riva_g_ on Splits 🍌🍌🍌
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If you’re working on getting deeper into your splits, and the struggle is real (ie. the first part of this video is all too relatable 😹) don’t feel bad. We’ve all been there before (well, most of us have anyway👌🏼).
The thing is, you’re unlikely to make much progress with this approach, and even if you do manage to get a little lower down, it probably won’t feel great once you’re there.
So let’s look at a couple options that will allow you to lower down with ease, & maybe even help you find some comfort in Hanumanasana. 🙌🏼
First we need to warm up the hamstrings & hip flexors. You can start with some of the moves I’m doing in my warm up (which was sped up to fit in this video):
- Forward fold (2 min)
- Downward Dog (2 min)
- Three-Legged Down Dog leg pulses (at least 20 reps on each side)
- Low lunge (2 min)
- Lizard (1 min)
- Runners stretch (2 min)
Then you can try one of the following (or both) approaches:
Option 1: Grab some blocks & a blanket (or towel). Place the blocks directly under the hip of your front leg. Put the heel of that foot on top of the blanket (this helps you lower down smoothly). Now activate the hamstrings in your front leg (& keep them active the whole time!) Tuck the toes of your back foot under, and make sure both hips stay square to the front of the mat. Slowly lower down by sliding your front foot forward until you feel a nice deep stretch (but not a painful one - you may need to adjust the blocks to the best height).
Option 2: Place the heel of your front foot on the blanket, and think of the blocks as ‘extensions’ of your arms. This will help you keep the spine long & the hips square as you lower down. Activate your hamstrings and slowly lower by sliding your front foot forward until you feel a nice deep stretch. You can keep the toes tucked or untuck them at the end. 👣
👉🏼 Don’t forget to breathe, and then repeat on the other side.
Did you guys find this helpful? Tag a friend who is working on their splits, & let me know if you want me to keep sharing more of these tutorials! ❤️
Happy practicing! 😍
#yoga #yogatutorial #yogavideo