30 Days To Front Splits Challenge: The Ultimate Yoga Guide

11 Tips To Master The Splits

1. Warm Up First

If your body is cold, your muscles are not ready to stretch. Think of your muscles like a rubber band. A cold rubber band is brittle and more likely to snap, whereas a warm rubber band is soft and pliable. Before you stretch, take a brisk walk or do some cardio to get your core body temperature up!

Pro tip: If you live in a cold place, wear warm clothing while you do light exercise to trap the heat inside.

2. Start Gentle

Always start slowly. One of the biggest mistakes students make is overstretching. Moving too quickly can result in injury, which sets your flexibility back in the long run. Instead, move into the pose mindfully, and when you start to feel the stretch, pause and breathe. Wait three to five rounds of breath before moving deeper into the pose.

3. Don’t Go Too Deep

If you try to move all the way to the very edge of your range, you will most likely injure yourself or experience muscle soreness. Aim to stretch to 70% of your full range of motion.

4. Notice Your Breath

We all have a tendency to hold our breath when something is challenging. Stretching is no different! Try to keep your breaths long, slow, and deep to encourage your body to relax and settle into the posture.

5. Use A Timer

A timer is so important when you’re working to improve your flexibility. Make sure that you hold each pose for the same amount of time on each side. We recommend starting with 30 seconds and slowly working up to one minute.

6. Use Props

Props are a great way to bring the ground closer to you. In the poses below, we offer modifications for each pose using props to help you find stability and ease. If you don’t have any yoga blocks, get creative! Couch cushions, pillows, and folded blankets can also do the trick.

7. Follow A Routine

Practicing yoga every day will not automatically help you get into full splits. In order to work into a challenging posture like Full Splits, also known as Monkey Pose, you need to consistently practice poses that specifically target the hamstrings, quads, hip flexors, adductors, glutes, and groin.

8. Stretch Every Day

You’ve probably heard it a million times, but consistency is key. You will see a huge difference in your flexibility if you stretch for 15 minutes every day instead of 30 minutes three times a week. Try to be consistent with your routine, but even if it’s only a long forward fold before bed, stretch your tightest muscle group every day.

9. Don’t Skimp On Post-Workout Stretches

A flexibility routine needs to be done in addition to stretching after a workout. If you do cardio, weight training, or body weight exercises, stretch for 5-10 minutes after to stay limber and lessen the tightness that comes from building strength.

10. Micro-bend Your Major Joints

Always keep a micro-bend in your knee when you stretch your hamstrings. The micro-bend might be so small that it’s not very visible, but it offers softness and enough give to keep you stable, grounded, and in control. When you lock out your knee, the joint is forced out of alignment. This can damage your knee cartilage, pull your pelvis out of place, and create strain on your lower back.

11. Focus On Full Body Alignment

In order to move into poses with stability, you need to find a balance between strength and softness. As you relax and stretch your lower body for splits, make sure your upper body is strong to support the posture. Think: long spine, active core.