Flexibility, including the splits

[Alexa]

Hey everyone,

I need to be able to do the splits (side, front and box) for kickboxing. Well I say I need, rather it would be a massive advantage and I'd love to be able to

Anyone have any tips on this? Or want to be a flexi-buddy for any reason?

[julirama723]

Re: Flexibility, including the splits

Alexa, I know a yoga sequence that prepares you for Hanumanasana, which is basically the splits, one leg to front and one to back. I will see if I can find it for you online. (I have a copy from my Yoga Journal.)

[carbless_in_seattle]

Re: Flexibility, including the splits

i remember i really wanted to do the splits when i was in middle school and wanted to do gymnastics. This is how I finally was able to do them: everyday, twice a day (morning/nigh), i would first do 5 minutes of stretches, then i would go into the split positions (i called them vertical and pancake, don't know what the real terms are, there's 2 kinds of splits). When i started, i was like over a foot off of the floor. I did this everyday and would push myself as far as I could go each time. I finally got there after about 3 months.

[julirama723]

Re: Flexibility, including the splits

OK, here's the sequence, created by Alanna Kaivalya! I did a little searching for pics online...

Do poses 1-8 on the right side 3x, then move to 9 and 10. Repeat entire sequence on left side. Hold the poses for as long as you feel comfortable unless otherwise noted.

1. Anjaneyasana (Low Lunge):
Do not come into the full pose yet. Instead, come into a lunge with right knee not extending past the toes, hands rest on the right knee.


2. Ardha Hanumanasana (Half Monkey God Pose):
Exhale and extend R leg forward, reposition hips. Fold forward over right leg, placing hands on the floor for support.


3. Triang Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend) variation:
Exhale and sit on the left foot. Fold forward, reaching for right toes.


4. Parivrtta Parsvakonasana (Revolved Side Angle Pose) variation:
Inhale and come into a lunge, right leg bent and left extending back. Lengthen the spine, twist, and left hand comes to floor, right arm to the sky.


5. Pasvottanasana (Intense Side Stretch) variation:
Inhale, bring R hand back to floor and straighten front leg. Remain here for a few breaths, then bend R leg into a lunge for a few breaths, then come back to pose.


6. Prasarita Padottanasana (Wide-Legged Standing Forward Bend):
Inhale, walk your hands to the left until your torso is between your legs, exhale and fold forward until hands and head are on the ground.


7. Ardha Virasana (Half Hero Pose):
Inhale, turn torso back to front, bend R knee back into a high lunge, exhale and place L knee on the floor, extending R leg out in front. Keep knees together, lengthen spine. If it's difficult to sit on the floor, sit on a block.


8. Anjaneyasana (Low Lunge):
Lift into a high lunge, drop L knee down and raise arms. (Repeat 1-8 2x on R side before moving on to 9.)


9. Adho Mukha Svanasana (Downward Facing Dog):
Placing hands on the floor, tucking the chin, step both feet back while lifting the pelvis. Rest here and regulate the breath.


10. Hanumanasana (Monkey God Pose):
From down dog, inhale and raise R leg behind you. Exhale and swing R leg forward and lower into position. Keep hips square, Back leg's kneecap should point toward the ground. You can modify this by placing your hands on blocks or coming into position 2 instead. Stay here for 5 breaths, then repeat ENTIRE sequence on LEFT SIDE. (Poses 1-8 3x, then 9 and 10.)

[Alexa]

Re: Flexibility, including the splits

i remember i really wanted to do the splits when i was in middle school and wanted to do gymnastics. This is how I finally was able to do them: everyday, twice a day (morning/nigh), i would first do 5 minutes of stretches, then i would go into the split positions (i called them vertical and pancake, don't know what the real terms are, there's 2 kinds of splits). When i started, i was like over a foot off of the floor. I did this everyday and would push myself as far as I could go each time. I finally got there after about 3 months.

Thanks - yep, I think consistent practice is key. I've heard three months is normal - so thanks for confirming that.

Can you still do them?

[Alexa]

Re: Flexibility, including the splits

Julie - thanks so much for that! You made me remember I got flexible fast doing a yoga DVD a couple of years ago. Never tried the splits then though.

I'll print this out and do it today

I want number 5's legwarmers...and thighs