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00:00hello everyone welcome to another splits training video this video will work more
00:08straddle stretching working towards your middle splits so not as much front splits
00:12training in this video much more middle splits focus so let's go ahead and take
00:19your legs wide not as wide as I can go I'd say a little wider than 90 degree
00:26angle and just shake it out side to side bending one knee and the other take any
00:35little movements here to help you feel comfortable if at any point during this
00:40practice you want to pause the video work on your own stretches dive a little bit
00:44deeper into one stretch spend some more time there feel free to do so and only
00:50do a stretches that feel good to you so listen to your body here breathe and
00:57take any modifications to better suit your practice we'll go ahead and reach
01:02over our right leg first continue to breathe deeply work into your right
01:08right hamstring
01:38inhale lift up to a flat back and exhale fold over forward again
01:58inhale lift to flat back and exhale fold over forward
02:08come through center take a big roll in your shoulders readjust in the middle of
02:33your mat inhale reach your hands up high and reach over your left leg fold here
03:03inhale half lift nice flat back and exhale fold over forward again
03:21half lift nice flat back and exhale fold over forward again
03:41lift to flat back and exhale fold
03:44gently bring your way back to center shake out left right and find some stillness here as you inhale next open up your chest towards the front of the room
04:14arch your back a little exhale round back
04:16exhale round back
04:19inhale open up forward press your chest forward and exhale round back
04:27inhale forward
04:32exhale round
04:37inhale forward
04:41exhale round
04:43Inhale, forward, and begin to bring the movement into half circles in the front of your mat.
04:54So moving left and right, swooping forward, and working your way a little closer towards
05:02the ground, beginning to open up your hips.
05:05Lift up a little as you continue to rock, left and right, bringing the motion into a
05:11circle.
05:11Hands can come to the mat in front or behind you, or to your thighs.
05:32Continue to engage your core as you move, and switch directions.
05:41As we move here, we're working lots of different angles in the hips, so very, very beneficial
05:48to do at the beginning of a stretching session.
05:52Find your way back and center.
06:02Continue to rock out left and right as you reach hands for opposite shoulders.
06:08Keep your back as flat and long here as possible.
06:13We're going to inhale, lift up to seated tall, and exhale, bend over forward.
06:18Inhale, lift up.
06:20Exhale, see if you can tap your elbows towards the ground.
06:24As you lift, you're engaging your low back.
06:27This becomes actually a low back exercise.
06:29Stretching your hamstrings and those inner muscles of your thighs.
06:34You may even find you're pressing through your heels a little bit, pressing your legs down
06:39more firmly into the mat to help lift you up.
06:43Lift, and lower.
06:48Lift, and lower.
06:54Take a couple more here.
06:57Inhale, reach your hands up tall, and hold halfway over, finding as flat of a back as possible.
07:04We'll take some sweeps here.
07:06Inhale, reach the hands up, and exhale in the heart center.
07:10Inhale, reach, and through heart center, reach up.
07:15Heart center, keep breathing.
07:17Stay strong, reach up.
07:20Heart center, reach.
07:23Last one, sit all the way up nice and tall.
07:26Hands come to the hips, round.
07:28Chin towards your chest, and inhale, press your chest forward.
07:33Take a couple seated cat-cows here, forward and back.
07:42Take that motion into a circle, moving one direction.
07:46and, and switch directions.
08:16Gently walk your hands forward, hold your straddle here.
08:35Bring your attention to your breath, again keep your spine as long and flat as possible,
08:41maybe even press your belly down towards the mat arch a little.
08:49As we stretch here, ensure that your knees are aligned towards the ceiling as opposed
08:56to rolling in forward.
08:57It's alright if they roll a little back, just try to avoid them coming in forward.
09:06Next, inhale, sit you all the way up tall and walk your heels out a little wider so your
09:16straddle is a little wider here.
09:20Bend into your left knee and set it down, and bend into your right, set it down.
09:33Left, and right.
09:43We'll add a little more movement here as we move left, reach over your left leg, bend
09:48to your left side, and right.
09:51Moving side to side.
09:55Left, and right.
10:04Left, and right.
10:13And make your way back to center, sit up nice and tall.
10:25Hands come in front as you begin to rock and roll forward, and back up.
10:35Take your time here easing into your straddle.
10:46I'm turning to the side here so I can give you guys a couple more pointers.
10:50It will be easier to point out.
10:52So rolling forward and back.
10:57Using your hands to move you here, maybe your legs open a little wider.
11:07Again, at this point, the knees are still pointing straight up towards the ceiling.
11:11As you work closer towards the middle splits, the knees will naturally fall forward as you
11:17roll forward.
11:18So the wider your legs get, the more natural it will become for your knees to roll forward,
11:22and that's totally okay.
11:25Walk your hands slightly in front of you, and begin to take some cat-cow motions here in
11:35your wide straddle.
11:41Find some stillness.
12:08Maybe you sink a little deeper to your straddle.
12:18Maybe you sink a little deeper to your straddle.
12:31Gently bring yourself all the way back up to seated tall.
12:49Release a little then find your way back into the stretch.
12:57If you're comfortable putting your chest towards the floor, you can try a pancake variation
13:02with the hands under your ankles.
13:24Bring your hands.
13:53Bring your hands wide on the mat and begin to snake your body left and right.
13:59Moving a little up and a little down, bringing some more movement to the stretch.
14:05Go ahead and melt yourself forward then over to your right side.
14:13Go ahead and melt yourself.
14:21Go ahead and melt yourself.
14:30Go ahead and melt yourself.
14:33Go ahead and melt yourself.
14:45Go ahead and melt yourself.
14:51If you'd like a different arm variation here, you can reach your hands actually towards
15:06the foot instead of towards the floor to get a little more to your right.
15:16Then release that, make your way through center and to your left side, sink down and tune
15:26into your breath and your body.
15:46If you'd like to reach over the feet instead of towards the ground, go ahead take that variation.
15:58Go ahead, come back to center, hold here.
16:21Bring your hands to the ground as you gently wiggle left and right.
16:33Returning all the way up to seated tall.
16:37Hands walk to the thighs, continue to rock out side to side.
16:45Raise your right knee, the right foot comes to the floor and use your right elbow to press
16:53your knee a little wide behind you as you send your chest forward.
17:05release a little then press right back into it.
17:25Three more full breaths here before we switch sides.
17:36And gently release that side, bend your left knee, use your left elbow to press the knee
17:40knee a little wider.
18:00Press a little and press right back into it.
18:07Press a little and press right back into it.
18:15Gently release that side, bring the soles of your feet together, sit up nice and tall.
18:43Now use your elbows to press both knees wide as you lean forward into a butterfly pose.
18:50If it feels good to find some movement left and right, do that.
18:57And as you lift up, take it into some big circles, one direction.
19:04And the other direction.
19:11And find some stillness in the center, deep breath there.
19:17Before you release.
19:18Shake out your legs in front of you.
19:19Inhale, open the chest, bend the knees.
19:24Look up and exhale, round back.
19:25Find your way through all fours.
19:26And we'll take a frog split stretch before we attack.
19:31Our full middle splits.
19:32To rock a little into each side.
19:33And then we'll take a frog split stretch.
19:34And then we'll take a frog split stretch.
19:36Take a frog split stretch.
19:38And then we'll take a frog split stretch.
19:39Find some stillness in the center, deep breath there before you release.
19:45Shake out your legs in front of you.
19:46Inhale, open the chest, bend the knees.
19:48Look up and exhale, round back.
19:49Find your way through all fours.
19:51And we'll take a frog split stretch before we attempt our full middle splits.
19:56So rock a little into each side of your hips.
20:02As you lower down, your knees will slowly find their way further apart from one another.
20:08Working on finding a 90 degree angle at the hips, the knees, and the ankles.
20:15We'll spend a good amount of time here to allow your hips to sink closer towards the floor.
20:20Open up the muscles of your inner thighs.
20:23So frog stretch is the same body position as a middle split.
20:29The only difference is that your knees are bent.
20:32So if your hips come very close to the floor in frog, chances are that you are very close to your middle split.
20:38Likewise, if middle split is too intense for you, frog stretch is a good stretch to take instead
20:46until your hips are pretty close to the floor and you know you're ready for a middle split.
20:50Go ahead and walk your hands a little to the left.
20:57Walk your hands a little to the left.
21:26Walk your hands through center and a little to the right.
21:27Walk your hands through center and a little to the right.
21:33Walk your hands through center and a little to the right.
21:34Walk your hands through center and knee.
21:35Walk your hands through center and partner.
21:38Walk your hands through center and you can see T lotus shoulders are a bit short.
21:40Walk the hand through center, walk it underneath and you can see Trin until you have her feet.
21:46Go ahead and make your way back to center, switch up the positioning a little by pulling
22:10your heels a tad bit closer towards one another, begin to press into your hands, walk your
22:21hands a little closer to your hips, inhale, lift up, straighten the arms, and exhale, drop
22:28your elbows.
22:30Lift, and drop, lift, and drop.
22:51One more time, lift, and drop, slowly make your way out of your frog stretch now through child's
23:02pose.
23:07Take a couple breaths here, then we'll go ahead and prepare for middle splits.
23:15So whenever you're ready, go ahead and bring yourself to a seated position.
23:20Take your legs in the widest straddle that they go.
23:24Ultimately, you'll want to have your legs in a middle split position before you actually
23:30roll over.
23:32When you're first starting middle splits, it'll likely be less than a 180 degree angle, then
23:37when you roll onto the floor, gravity will help your hips come a little bit closer.
23:42So take your legs as wide as they go.
23:46Take a few deep breaths here.
23:51Breathe into your muscles, you can give your thighs a little massage.
23:57Begin to tilt your pelvis forward and back.
24:05Bring your hands to the floor in front of you.
24:07Continue to tilt as you walk your hands closer and closer towards the ground.
24:12Now, if you're just starting to work middle splits, your hips will likely pop up off the
24:17ground and that's totally okay.
24:20It becomes more comfortable the more flexible you become because there won't be any space
24:26between you and the floor.
24:28So there's less work stretching your muscles.
24:34Wherever you're at, make your way as close to the floor as possible.
24:47I have lots of videos on middle splits, so I'll link a couple here if you guys are in that
24:53range between about three inches within the floor and you just can't get that last bit
24:59to the floor.
25:00I have the perfect video for you guys using blocks and some yoga props.
25:04So I'll link that here as well as many other middle splits flows, which I'll create a playlist
25:11of.
25:12I'll link that here or in the description as well.
25:19Lift up a little and walk over to your right side, however it is comfortable for you to tilt
25:25a little to that side.
25:39And to your left, gently make your way back to center.
26:08At least just slightly.
26:10Shake it out a little if you want.
26:11We'll be coming into our middle splits one more time.
26:14I'm just going to turn to the side so you can get a bit of a different view of what's
26:18going on here.
26:22Whenever you're ready, find your way back down into your middle splits.
26:26Hold there.
26:38And we'll begin to build a little bit of a flow here.
26:55Take a couple cat-cow movements first, rolling forward and back.
27:04One full breath in through the nose and out through the nose.
27:11Lift up and press into your left hand.
27:16Your right arm will reach up towards the ceiling and take a little twist over your right shoulder.
27:28Reach that hand back up and replace switch hands, left arm up and behind.
27:38And return to center.
27:40Hold here five full breaths here.
27:44And then we'll release.
27:46When you're ready to release from your left hand, take a little twist over your left hand.
28:14When you're ready to release from your middle splits, go ahead and do so.
28:19Of course, if you're feeling good and want to continue stretching, feel free to do so on your own time.
28:26I encourage that.
28:27I also encourage you guys to take some easy stretches to cool down from this more intense practice today.
28:35Thank you all for flowing with me and tuning in to my splits training video.
28:41I really hope you enjoyed.
28:43Let me know how this flow felt for you in the comments and namaste.
28:49What we're going to do with you?
28:50It's院.
28:51Exactly.
28:52Let me know.
28:53I appreciate it.
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