We all have our strengths and weaknesses. And for me a weakness has always been hamstring flexibility. Which has in turn halted my ability to achieve front splits.
Recently I decided I wanted to focus on achieving this goal pose and prepping with stretching the hamstrings out.
This routine takes about 15 minutes and I have been doing it about 3 times a week.
I would recommend having all sorts of props, especially a set of two blocks. If you can a stair is great (but the blocks can do), and also do it near a wall. I have also been using this 9 inch exercise ball.
If you want to watch the whole video, check it out at the bottom of this page.
1. Calf Stretch on Stairs – Start standing on a stair. If you don’t have a stair, you can set two blocks up near a wall or chair. Bring the balls of the feet on with the heels off. Let all of the body weight sink into the heels. It helps to have a rail or wall to hold onto. Hold here for about 30 seconds or so. Bend one knee and press down on the opposite heel. Another 30 seconds. Then switch.
2. Lunges at Wall – Come towards a wall with your two blocks. Line up the left toes with the wall. Step the right foot forward. Starting with knee over ankle. Placing hands on the tops of the blocks on their highest level. Letting hips melt down. Hold for about 10 breaths. Then inch the foot in and let the knee go past the foot (something I never teach). Push against the blocks and open to a bit of a backbend. Keep the front toes in alignment with the knee. Also keep the back toes in line with that knee and hip. Hold for another 10 breaths or so.
3. Pre-Splits – Then walk that front foot forward until almost in a split. Keeping alignment of toes to hips. Keep letting gravity sink you down. You can add a ball underneath if you like. And keep pressing hands into the blocks.
4. Half Splits – Curl the toes up. Straightening the front leg. Work with a flat back, hinging forward. Can flex and point the foot as you hold here. Or bend and straighten the front leg. Hold for 30-60 seconds.
5. Shin Up the Wall Lunge – Walk back closer to the wall, until the left knee is against the wall. Bring the toes to point up, pressing top of the foot and shin into the wall. Keep the toes pointing upwards. Bring the hands onto the thighs and press into the leg to lift and flatten the leg into the wall. Or keep the hands on the blocks and let hips melt down. Hold for about 10 breaths. Then add the half split by straightening the right leg forward again. The ball could go under the right thigh if you have it. Focus on staying up right. Hold for another 30-60 seconds.
6. Splits – Come fully away from the wall with your props. Keep the feet hip width apart. Extending the right leg forward and left leg back. Use blocks under the hands, and ball under the front thigh/seat if you like to support and fill the gap. Let gravity take you down. When ready (doesn’t need to be today) you can let go of the props.
7. Pigeon Pose – Let the right hip come down, and bend the right knee. Redistribute the weight in both legs. Hangout here. Fold down. Hold for 10 breaths or so.
Repeat through on the other side.
Here’s the video where I walk through each of these stretches in full detail.
Kassandra
