Yoga Splits Progression & Exercises
The split is a general goal for most of us.
It may seem like a very advanced or even impossible pose to attain!
We heard you and therefore decided to break down Hanumanasana (Yoga Splits) into a step-by-step process.
This video tutorial is for you if you would like to learn the front splits in a very safe and progressive way.
All you need are a couple of pillows/ blankets and a block (or books).
Here is the Video Script To Follow Along:
Downward-Facing Dog (Adho Mukha Svanasana)
Push alternate heels into the mat to warm up the hamstrings, back and shoulders. Take 5 breaths here.
Start to power the legs a little by exhaling – bending the knees slightly and inhale – straightening the legs and squeezing the thighs.
Repeat 3 more times and for the last repetition, hold it for 5 breaths (keep breathing!).
Runner’s Lunge (Anjaneyasana)
As you inhale, step your right foot between both palms into a Runner’s Lunge.
Lower your left knee down and place both hands on the right thigh.
Transfer your weight forward into your hips (Note: Right knee is in line with right ankle).
Feel the stretch in the front of your left thigh. Take 5 breaths.
Half Split (Ardha Hanumanasana)
Inhale, drop your palms down on the mat and transfer the weight back while straightening your right leg out to your maximum.
Take 5 breaths in your Half Split.
Lizard Pose (Utthan Pristhasana)
Shift your right foot to the outside of your mat.
Keep pushing your hips forward to find a deeper stretch.
If it feels good, lower your elbows down to the mat (or a block) and lift your left knee up with toes tucked in.
Take 5 long Breaths.
Get into your splits:
Starting from a runner’s lunge, shift your right foot towards the right side of the mat, having your foot pointed out slightly.
With every breath inch your foot a little away from you (try to push your right heel away from you).
Place pillows under your right thigh when you reach your maximum stretch, or go all the way down onto the mat!
Remember to follow your own pace, and hold it for at least 10 breaths.
Exit and Rest:
Gently pull your right foot back towards you and step into your Downward-Facing Dog.
Keep moving a little in the legs and allow the blood to flow! If needed, rest in your Child’s Pose for 5 breaths.
Whenever you’re feeling ready, move on to your left side. Take it slow and enjoy the process towards your yoga splits progression.
With Love & Light,
Yogi Model: Evon Chua