00:00Hello everyone, thanks for tuning in to another splits training video. I created
00:05this video as a way for you guys to test your flexibility in left splits, right
00:12splits, and middle splits. So I'll take you through a quick warm-up here if you
00:18guys want to warm up a little bit more beforehand, I would encourage that, and a
00:23quick cool down. And then we'll be spending six minutes on left front splits,
00:29six minutes on right front splits, and six minutes in middle splits. And I'll be
00:35showing some different stretching variations and techniques on screen to
00:40help you guys get a little deeper into those stretches. So go ahead and take
00:44your knees wide, your big toes to touch. Continue to rock out left and right as
00:51you sink low into a child's pose here.
00:55Bring attention to your breath and your body, allowing everything to slow down and
01:22sink a little deeper towards the mat.
01:32As you lift up and come through all fours, begin to take some big circles in
01:36your hips, moving in a counterclockwise direction.
01:52And switch directions, moving clockwise.
02:02As you're going through, you're going through, you're going through your knees, and
02:27the way back towards your heels. Then lean forward, tuck your toes and press
02:32into a downward facing dog. Get a little stretch into your hamstrings here.
02:40Bend into one knee and straighten the other.
02:48And switch sides.
02:57Switch and move out side to side. Take any little movements here you need to to feel good.
03:06Take your legs a little bit wider here. Take a wide-legged forward fold as you rock your
03:10hips left and right, slowly walking your feet a little bit wider allowing your upper body
03:21to release towards the floor.
03:27Bend deeply into your left knee and then your right, rocking out side to side.
03:43You need to work into your hip rotators and the muscles of your inner thighs.
03:50Go ahead and toe heel your feet together.
03:57Or forward fold at the top of your mat. Go ahead and bend and straighten your legs several times
04:05here. Again, taking any little movements that feel good to you. Maybe that's the bend and
04:10extend. Maybe you hold opposite elbows. Just hang long here. Shake out left and right.
04:16If it feels good to bend into one knee and then the other knee, you can switch sides a couple times here.
04:23Find center as you inhale, find a flat back, half lift. Exhale, fold a little closer towards the mat. Inhale, half lift and fold.
04:30Lift and fold. Lift and fold.
04:37Lift and fold.
04:42Lift and fold.
04:45Lift and fold.
05:00Lift and fold.
05:06Lift and fold.
05:19Hang here. Continue to breathe deeply.
05:24Walk your feet a little wider. Shake out your hips left and right.
05:31Now's your chance to get a good stretch in your hamstrings before we take it to the floor.
05:36And we'll start out stretching your front split.
05:39So to work into having a split all the way towards the floor, start in a low lunge.
05:48And begin to rock forwards and backwards. On that forward motion, you're working flexibility of the hip flexor
05:55in the quad of the back leg when you're leaning forward.
05:59And when you lean back, you're stretching out the hamstring at the front leg.
06:02So continue here. Again, we have six minutes to get our splits to the floor on our left side.
06:09So work your way slowly. Pace yourself here.
06:14Remember to breathe. And if one area of the stretch feels good, hold there a little bit longer.
06:34I'm showing some variations with the block as well in this video.
06:39So primarily I use the block and splits to set up under the hip of the front leg.
06:45And this helps you to square your hips a little more towards the front of the room
06:49as opposed to opening your hips towards the side.
06:55You can also use a block to practice oversplits by setting it up under the heel of your front leg.
07:01And I'll show this later on in the video.
07:09You still have some time to continue stretching your front splits.
07:12If you make your way all the way to the floor here, go ahead and hold there.
07:16Continue breathing. This stretching series is totally up to you.
07:21Whether you want to lift out of it, then sink back in or hold in one position the whole time.
07:28Up to you. I do recommend a little bit of wiggling though to get some different angles.
07:34Continue to stretch here and I'll let you guys know when we're moving on to the other side.
07:40Keep going.
07:44би.
07:56If you leave a bow in the side.
07:58Keep going.
08:00Transcription by CastingWords
08:30CastingWords
09:00CastingWords
09:30CastingWords
10:00CastingWords
10:30CastingWords
11:00CastingWords
11:02CastingWords
11:30the right side so whenever you're ready to start there you can keep your right
11:34foot forward lunge your left leg back and I'm starting the clock now we have
11:40six minutes here stretching right front splits if you're already feeling very
11:48flexible and want to come straight to the ground you certainly don't have to
11:51follow what I'm doing this time is up to you I'm working my way in very slowly
11:58continue here I'll let you guys know when we move on to our middles
12:28so
12:35so
12:42so
12:49so
12:56so
13:03so
13:10so
13:17so
13:24so
13:31so
13:38so
13:45so
13:52so
13:59so
14:01so
14:08so
14:10so
14:17so
14:24so
14:31so
14:38so
14:40so
14:47so
14:49so
14:56so
14:58so
15:05so
15:07so
15:14so
15:16so
15:23so
15:25so
15:32so
15:34so
15:36so
15:43so
15:45so
15:47so
15:49so
15:51so
15:58so
16:00so
16:02so
16:04so
16:06so
16:08so
16:23so
16:25so
16:29slowly
16:54slowly begin to make your way out of your right front split take your time
17:13go ahead and tuck that back toe step up to a forward fold at the top of your mat
17:21and we'll begin working towards middle splits here so take your feet wide in a wide legged forward fold
17:28hang long maybe shake out your hips a little left and right
17:34and begin to make your way all the way down to seated on the floor here
17:39maybe you'll come through malasana yogi squat and come all the way down
17:46go ahead and take your legs wide in a straddle and the way to ease into a middle split would be stretching straddle first frog pose is also a great option
18:03begin working your straddle until you feel your legs come wide enough that you can roll over into your middle split
18:13and I'll show some different variations in the six minutes here that we're stretching middle splits
18:20if you find that when you're in your middle split
18:26and your hips are lifting up off the ground that you don't feel a very intense stretch
18:33I would suggest taking a block and putting it under one foot stretching your middle splits there until it feels comfortable and then taking the block over to the other foot
18:42holding there until it feels comfortable and I'll show you guys that variation in a couple minutes here
18:49you'll also see me leaning left and right to hit a little bit different angles in your middle splits
18:56middle splits is mainly the hip rotators and flexibility of the muscles of the inner thighs
19:02so continue working here and I'll catch you at the end of the video to lead you through a short cooldown and send you guys on your way
19:10so enjoy your middle splits stretching here continue to breathe and tune in
19:17and tune in
19:47back and down to understanding the ropes
19:48as we've got to rotate you TA apologies
19:49so you can kind of move in the back where you can make your hands
19:58in the next one on the left.
20:02Plus for memories it may be released you can.
20:03See you on the next one on the left .
20:05to stay in your selbst bed.
20:07See you on the stay in your husband.
20:09Please press tell us during the Juliet and the new wife
20:12Transcription by CastingWords
20:42CastingWords
21:12CastingWords
21:42CastingWords
22:12CastingWords
22:42gently make your way out of your middle split use your hands to bend your knees
22:50and take any movements here that help you release out of that intense stretch
22:57find your way into seated on your heels take your hands to the tops of your
23:03thighs as you rock out gently left and right
23:08take your knees wide as you sink to a child's pose here allow your hips to fall
23:16naturally towards your heels as you rest your forehead into the mat
23:20hold here for some deep breathing
23:38gently release up to all four
24:08and continue to move through some cat cows here move at your own pace coordinating
24:14with your breath inhaling as you look up and drop your belly towards the floor
24:19exhale as you round your back up towards the ceiling
24:28come to seated on your heels as you take some half circle body rolls here over to
24:34the right side up and around to the left
24:39again move with your body
24:41take any movements that feel good to you take a big inhale reach the hands up and
24:46exhale into heart center inhale reach and exhale heart center take one more all
24:56together reach the hands up and let all the air go right into heart center and I want to thank you all for practicing your splits with me today and leave a comment for me below I love to hear from you guys how you're feeling with these practices I have tons of other split stretching practices with lots of other dynamic movements and long holds so definitely check those out if you're working on splits thank you guys
Be the first to comment