How to Do the Splits - PNF & Breathing Tricks

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PDF pose chart here: www.yogabody.com/how-to-do-sp...
If you’re working on the full splits and you’re not making progress, this video is for you. While flexibility gains can last for years, they are often negatively affected by repetitive stress sports, or weightlifting.
When you do the splits your nervous system sends signals to your legs to fight the stretch - worried that you will overstretch and get injured. Here, we’ll share a deep stretching technique and a breathing practice to help you override that muscular response and improve your splits form.
VIDEO CONTENTS
00:00 The Splits
01:08 Safety
02:00 Anatomy
03:20 Stretch Reflex
05:17 Corrective Techniques
05:36 PNF Stretching
ANATOMY - The splits are a compound stretch, meaning you have multiple big muscle groups involved at the same time, including your hamstrings and hip flexors.
Inside your muscle bellies, there are sensory organs called muscle spindles that sense the speed and depth of a stretch. When they sense potential danger, these spindles send a signal to your spinal cord and your nervous system responds by contracting your muscles. This is your body’s myotatic stretch reflex at work, and it’s extremely forceful during the full splits.
In this video we’ll show you an advanced stretching technique which involves contracting and relaxing the muscles, as well as a breathing technique that will help to dampen your body’s myotatic reflex.
DISCLAIMER - these techniques are not gentle. Please don’t do them before exercise, try to practice at the end of your day. If you feel any pain when practicing, see a doctor.
TWO TECHNIQUES WE'LL LEARN
1) Breathe to Relax
2) PNF Stretching (Proprioceptive Neuromuscular Facilitation)
RESEARCH
Mechanisms of PNF and its effect on range of motion: www.ncbi.nlm.nih.gov/pmc/arti...
Effectiveness of PNF versus static stretching on hip flexion:
pubmed.ncbi.nlm.nih.gov/28182...
WANT MORE?
* Science of Stretching Program: www.yogabody.com/stretching/
* Podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
Like this video? Please subscribe for more ru-vid.com_Of...
Got a question? Please post down below.
#TheSplits #PNFStretching

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Опубликовано:

9 июн 2024

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Комментарии : 385

@YOGABODY.Official Год назад

Remember, if your splits is a long way off, you can still get massive benefits from practicing this pose. Just use lots of pillows and work from where you are. PDF guide in the description. Your questions and comments are always most welcome. Hope you find this helpful! - Lucas @ YOGABODY

@romraptor Год назад

Do these pillows have a certain name? Yoga pillows are something else as far as I understand?

@ricos1497 Год назад

@@romraptor they're just standard cushions you get on small stools and that sort of thing. Lucas mentions at the start that couch pillows are better.

@bernardbynum25 Год назад

HI CAN U DO ONE ON THE SIDE SPLITS

@aparecidaearl8296 Год назад

Can you use boaster for the splitting uou

@mteokay1246 10 месяцев назад

What really is the purpose of a split ? What are the benefits ... if any ?

@yogalife365 10 месяцев назад

I have watched more than 30 split videos. This one got me fired up. Very very effective, injury free method with many more bnefits than just flexibility. Thanks a ZILLLIOOOOOOON.

@YOGABODY.Official 10 месяцев назад

Glad it's helpful! Keep going...

@dianebell8677 6 месяцев назад

My covid lock down challenge was the splits , took me safely 2 years , i was 57 . Taught me patience and as long as you have looked after yourself , there is no age limit. Iv just achieved the headstand this week and nearly down on my box split I am trying a controlled handstand next .watching these videos on u tube has really inspired me , what can I do next .I do the splits and any difficult stretches 3 4 times a week after my yoga lesson / strength flexibility , whilst I’m warmed up .Good luck everyone ❤ be patient it takes the body along time to relax and feel safe . It’s all about breathing and calming the nervous system.

@Smithfamilyfitnessprogress 2 дня назад

Have have also watched so many I keep coming back to to the same ones same for walkovers

@lydia6147 2 месяца назад

Been doing this for the past 10 days or so and I'm already really excited about the progress I've been making :)

@YOGABODY.Official 2 месяца назад

Keep up the consistency! - YOGABODY Team

@user-ve6zb7nw7i 9 месяцев назад

I study PNF at university as a full course, this is so wonderful to see someone do it on real life for healthy people and not just for sick one's. Thanks

@YOGABODY.Official 8 месяцев назад

Thanks for your support!

@DeyBwah Год назад

Fantastic video. Pro-tip: Breath in through nose, exhale through nose with an audible hum. Humming increases Nitric Oxide production by up to 15x. I personally prefer only inhale/exhale through the nasal passage. Keeps the nasal passage hydrated and you have better oral health.

@anonym3169 6 месяцев назад

no feel better relief by mouth

@nicholascherry5962 4 месяца назад

This is so humbling. Every breathe I take stresses my CNS out and I've been telling myself this for years. You're breathing technique actually let my hip flexor relax and pop 3 times in less than 5 minutes. This could be life changing for me.

@kurosakilito 9 месяцев назад

A very good explanation and demonstration. One small, technical thing though: when you’re going to do the next PNF contraction do not raise yourself up with your hands try to stay at the same level of stretch where you’re currently at. That way you’re in the stretch most position signaling to your nervous system that this amount of stretch is OK great stuff! I love PNF stretching been doing it for years.

@jomni 8 месяцев назад

Yes that's how I do it. I suppose he's doing this for the beginners. It's easier to visualize and achieve muscle contraction this way.

@princeofpeace2915 Год назад

Dude thank you so much for walking it through with us. Im a dancer and been looking for someone to do it with me with the actual time of doing it included. It was very well explained and I love how you gave tips along the way and clear instructions while doing it with us. Thank you.

@toushindai05 Год назад

So glad this video showed up in my recommended list! Thank you! I can’t wait to try it!

@juliabuonincontro8617 10 месяцев назад

This is the best PNF breakdown I’ve ever seen!

@Sabrina-S-Reich Год назад

Great video - I didn't do the splits a while and it just wasn't going smothly down... after this exercise - happily coming down again - amazing!! Love your videoclasses and can warmheartedly recommend Yogabody certification courses - they are superbe.

@stevew2250 8 месяцев назад

Thanks so much, it is so helpful. It is so simple and effective. I see my progress in just a few days. It would be great if you could do a video on middle split as well. Thanks again. so so much. You are a grand master!!

@lessonlearner9788 Год назад

This is awesome! I'm about 70% towards doing the full splits and I remember a few times I had stretched my hamstring a bit too far but not enough for injury, by the grace of God, I wish I had something like this to walk me through to this

@jimanHK Год назад

Highly informative .Thanks for sharing Lucas .

@lalaevol99 Год назад

You’re amazing! I’ll have to try this when I get home.

@AC-yb9ml 10 месяцев назад

Grateful for this video. Thank you!

@axisgod4766 Год назад

Very helpful Lucas.....thanks for the video

@sincinatykid Год назад

Thank you for these scientific yet simple explanations, which makes this important knowledge easily accessable, much appreciated 🙏🏼

@YOGABODY.Official Год назад

Thanks for your support!

@TheHitchkick 10 месяцев назад

This is amazing! Thank you very much!

@Viviane3333 Год назад

Great tips! Thank you!

@johnstanton8499 5 месяцев назад

Excellent explanation Thanks those muscle tension exercise’s and breathing remind me of Paramahansa Yoganandas relaxation and energisation excercises

@tunwert 9 месяцев назад

Amaziiiiiiiing!!! Thank you ❤

@pol1263 5 месяцев назад

thank you!! i love your videos and your way to explain

@brinaxo510 Месяц назад

So much knowledge in one video WITH NO ADS!!! Instantly subbed

@YOGABODY.Official Месяц назад

Glad you liked the video, Brina! - YOGABODY Team

@anic3904 10 месяцев назад

You're amazing thank you so much! I'm getting closer to the splits but in the past weeks I feel that I've reached a plateau. I'll be doing this every night for one whole week and I'm aiming to achieve them in that time. 😁

@carolyn.a.lambrou 9 месяцев назад

How is it going?? I am on my 2nd week here doing this routine

@sharleenduplessis6632 3 месяца назад

This is THE BEST explained and demo'd split video and ive seen too many!! Kudos and thank you! Subscribed :)

@YOGABODY.Official 3 месяца назад

Thank you for subscribing! - YOGABODY Team

@heartsmyfaceforever8140 4 месяца назад

I’ve been trying to get my splits since 2020. Never tried this technique before. I’ve made progress in the last four years with 60 second stretches x3 on each side but let’s see where this technique gets me.

@ladolcesilene 3 месяца назад

Where did it take you ?

@simonsmith1785 Год назад

Best video I’ve seen yet on stretching. Thank you 🙏🌟❤️

@YOGABODY.Official Год назад

Thanks Simon!

@norveeg 4 месяца назад

thank you! I got so many answers and realizations because of your video. I would love to see a similar one about side splits.

@YOGABODY.Official 4 месяца назад

Thank you for the kind words. Will take note of your suggestion. - YOGABODY Team

@jenniferhelms9529 Год назад

Thank you for this video! How do I train to do the middle splits with PNF?

@jamesscarfe 8 месяцев назад

Brilliant idea

@FatimaFarmer 9 месяцев назад

Thank you! I’m going to try this🙏🏾

@YOGABODY.Official 9 месяцев назад

Hope it helps, Fatima!

@weepurplehaze1864 2 месяца назад

doing this 5 times a week. i could do the splits 40 years ago....will keep you updated... love the stretch.... really love it

@YOGABODY.Official 2 месяца назад

Let us know if you finally got it again! - YOGABODY Team

@reneejarrett2674 Год назад

Great video

@faridturayev7852 10 месяцев назад

Thank you very good!

@claudia700 10 месяцев назад

Thank you for the high quality content! Succulent explanations, useful graphic, great follow along! This is a gem of a video!

@Zzyzzyx 9 месяцев назад

*succulent* explanations???? ... Oh, you mean succint, I think.

@claudia700 9 месяцев назад

@@Zzyzzyx definitely succinct (darn autocorrect) but now I’m thinking succulent sounds like it could be an awesome adjective here!

@Zzyzzyx 9 месяцев назад

@@claudia700 Y'know, a couple of the explanations *were* a bit juicy 😄

@ahdi77 Год назад

thank you👍

@jessicahebb561 7 месяцев назад

Thank you for this. I’ve only been working on my splits for about six weeks. And I’m really close on one side. I can’t even use my yoga block for support anymore, because I’m lower than the flattest side of my block. But I can’t stop my back leg from trying to roll. I know the correct form. But my back leg doesn’t want to cooperate. But I can imagine this will help me with my form. I can’t wait to try this out tomorrow.

@jelizavetase5272 5 месяцев назад

Loved it! thank you!

@YOGABODY.Official 5 месяцев назад

You're most welcome @jelizavetase5272! - YOGABODY Team

@ismaelmurillo3269 2 месяца назад

Great video, you really explain well about the "Physiology of sports" education. Thanks for sharing.

@YOGABODY.Official 2 месяца назад

Thank you for watching and sharing your thoughts. - YOGABODY Team

@KaeRoque 9 месяцев назад

Finallyyyyyy da video I’ve been looking for !!!!!

@TheForestSinger27 3 месяца назад

wow what a great method. This is exactly the practice i need

@YOGABODY.Official 3 месяца назад

We're happy it resonates with you. - YOGABODY Team

@rourketraining Год назад

I absolutely love your videos and teaching style. I find the sound effect of the text overlays a little distracting and wish the volume on them was lower. Thanks for being a great teacher.

@YOGABODY.Official Год назад

Thanks for the feedback, Kirsten.

@anna0850 10 месяцев назад

This is a killer exercise! I'm a flex instructor myself and I do a lot of PNF stretching. Thinking what I can use at the studio, instead of cushions...

@YOGABODY.Official 10 месяцев назад

Hope it helps, Anna!

@shillyer80 Год назад

Great videos! Can you do one of these follow alongs for Middle Splits?

@YOGABODY.Official Год назад

Hello Sati - you can use for box splits, yes, though I'm not convinced this range (side splits) is accessible to everyone. I've seen it so so rarely in students.

@ShunyataShalendra 2 месяца назад

awkward, iv been doing contraction/cramping and deep breathing to attain my desires of flexibility and mobility. I never learned it, i never read it, i never knew it, it just worked and I began doing it. Your sharing of accumulated knowledge has given me ways to describe what I was doing. Great work

@YOGABODY.Official 2 месяца назад

That's amazing that you did it instinctively, Shunyata! Keep it up. -YOGABODY Team

@deansilver 9 месяцев назад

Amazing advice

@YOGABODY.Official 9 месяцев назад

Thanks Dean!

@Davo198 Год назад

Are you able to make one of these for the middle splits Lucas? It would help a lot of people and would be hugely popular

@nandonando9203 5 месяцев назад

Literally my goal for now. I will try to follow ur instructions. 🥳🥳🥳😍😍😍

@YOGABODY.Official 5 месяцев назад

And hope it'll work well. Let us know once you've achieved your goal! - YB Team

@jonamark5138 18 дней назад

thanks to you my legs are TREMBLING! . but i can def see some progress like i can almost sit in my splits after just 2 days I'm pretty sure that a week from now i will have my full splits so i can impress my gymnastics coach when i come back to the gym!

@YOGABODY.Official 18 дней назад

That's amazing progress in just 2 days. Keep at it, but remember to listen to your body and avoid pushing yourself too hard. - YOGABODY Team

@margaritamejia2636 Год назад

OW OW I WAS CRYING TRYING IVE BEEN TRYING FLR MONTHS WEEKS YEARS AND NOTHING JAS CHANGED WHYYY

@Mobijub 10 дней назад

This is awesome explanations. :)

@YOGABODY.Official 9 дней назад

We're happy you like our video, Mobijub! - YOGABODY Team

@valeriibrudanin6753 2 месяца назад

I am surprised, to say the least. I'd been trying to improve my splits for 2 years of regular training with no results. Now, I took the method of this video + pidgeon and launch pose, and I have an improvement just after two weeks. Magic. But ngl, even at 7/10, this is the most painful and exhausting stretching I've ever done.

@YOGABODY.Official 2 месяца назад

Glad you found this helpful, Valerii. Keep up the good work! - YOGABODY Team

@zyreno Год назад

Great video, I will definitely try this for my front split. Could you also do a video for side split?

@YOGABODY.Official Год назад

Hello Zyreno - I'm not convinced box splits is accessible to everyone, I actually think it's < 10% of people could - potentially - do it. But not sure.

@lancecomstock Год назад

@@YOGABODY.Official But front splits is accessible for most people?

@theofiloskolettis895 11 месяцев назад

Thank you so much! Fantastic video! Do you have another for side split? Is it sensible to alternate front-side every day? Thanks!!

@infinityogauk 8 месяцев назад

Thank you Lucas for this video, I have been working with this for the past 3 days and already seeing results in my splits, really paying attention to your breathing and 7 - 10 intensity, I have been working with 2bolsters, one relatively flat and one rounded, with two cushions. and relaxing deeper close to removing the cushions. Thank you :) Also thank you for the Ankle release video as well, been using both. :)

@YOGABODY.Official 8 месяцев назад

Keep going!

@infinityogauk 8 месяцев назад

thank you @@YOGABODY.Official Also interesting referring to your videos, as the Yoga journey always brings in new ways!

@turquoisebeachchair7454 Год назад

Hi, great video! Your energy and presence is very soothing and warm to me and probably to many others. Thanks for sharing your passion. I have a question. Could this be used in other poses? A forward fold for example. I can’t seem to get myself any further in my fold. I want my forehead to to touch my shins! Lol. Could I try the PNF to improve in other poses? Thanks! ❤

@YOGABODY.Official Год назад

Can do yes!

@mairuspk 12 дней назад

Thabks you

@YOGABODY.Official 10 дней назад

Glad you like the video, Mairus! -YOGABODY Team

@soniamariaalvesdemelo6545 7 месяцев назад

Will aply today afther my work out..👍Im 3 months alredy on the treail lets see now👍

@bickrambag Месяц назад

It's very helpful

@YOGABODY.Official Месяц назад

Thanks for the support! -YOGABODY Team

@Talhasarwar47 Год назад

I have been struggling with front split for 2 years and I am now 3 inches away from the floor and doesn’t feel like anything working. I will use your method to see if it works. Thanks for this useful content. ❤

@Mesmerize-Eyez89 8 месяцев назад

How did it work out for you?

@Talhasarwar47 8 месяцев назад

@@Mesmerize-Eyez89 it does decrease my discomfort level and PNF does work to increase flexibility. But you don’t have to hold 5 minutes. 1 and 30 sec are more than enough.

@LRose. Год назад

Thank you for this video! I don‘t know why but I had to laugh during the whole stretch. Maybe because of the Golgi. My body was like what are you doing?😅 But it was amazing for practising the split, thank you!🤍

@purepositivelove8517 4 месяца назад

Hi! Your videos are excellent, do you have a video on the middle Splits?

@AnneP_ 3 месяца назад

I am doing yoga at 46 and firs time to do splits at my age. I love this video. Trying this soon. Thank you!

@YOGABODY.Official 3 месяца назад

Hope you achieve the splits. Remember to listen to your body if you feel any discomfort, best to take a rest. - YOGABODY Team

@AnneP_ 3 месяца назад

Thank you so much@@YOGABODY.Official

@johnmc999 5 месяцев назад

Terrific video. Exactly what I'm looking for (60 y/o male, physically active, crazy tight hips and lower body). Quick question - how often should the "lift and engage" take place? Once per minute? more? thx

@JamesLintonwriter Год назад

I wish I saw this before I twinged my left hamstring. I have heard of PNF before but this is one of the best explanations I've seen of it

@YOGABODY.Official Год назад

Be careful, James... this is a really aggressive stretch

@JamesLintonwriter Год назад

@@YOGABODY.Official It's very sad, because I have been plateauing for a while and it felt like I was finally making a breakthrough, but I might have pushed too far too fast.

@shareenmann2066 6 месяцев назад

The feedback on how to stay within that 7 out of 10 intensity and how to identify it is super helpful. My daughter and I both do Chinese dance and would love to get to the splits. I used to do splits routinely about 30 years ago but I'm many inches from the floor now. We tried another routine over the summer but it was brutal (beyond 7 out of 10) and no real payoff after many weeks. Hoping to try this over winter break when we have 2 weeks off from dance class and rehearsals.

@YOGABODY.Official 5 месяцев назад

Hoping this would help you regain your flexibility before and would help your daughter finally have a less brutal routine in practicing her splits. - YOGABODY Team

@sylvesterwilliams9531 9 месяцев назад

Can you demonstrate this technique for the middle splits?

@vicb.2500 10 месяцев назад

Can you make a video to make the facial split ? Thank you so much for the technique !! I am gonna try. I am 41 and I always dreamed to acheved the split

@anasztaziadufner3907 Год назад

Thank you so much! Your explanations and videos are so helpful. I've started to feel hope and I'm more confident, but I still have a problem. In positions like this, my back knee is killing me (if it's on the floor), I feel a really sharp pain. Do you have any recommendation what should I do to deal with it?

@anonym3169 6 месяцев назад

same here, cushion

@diyangeorgiev5294 8 месяцев назад

Hi @YogaBody, Thank you for sharing this info. I am running also. What kind mode watch you have. I spot that you have 2 watches sometimes on the left and right hand. :) All the love all the power from Bulgaria, Regards

@tommistrom657 Год назад

Wow! This was an excelent strech treining, and a good way of getting educated in PNF+ human anatomy. Than you. Do you have any more videos of PNF movements?

@YOGABODY.Official Год назад

I don't use PNF for anything except the splits, actually. I find it really clumsy and somewhat dangerous in most poses.

@tommistrom657 Год назад

@@YOGABODY.Official hmmm… Interesting. I might get back to this as I make up my mind about PNF (studying to become a pfysiotherapeut).

@tajanasworld Год назад

Like it very much, usually people offer so many different stretches to get into splits. This is one and to the point. Could you do something like this for getting into the wheel pose. To me splits have always been pleasurable and somewhat easy to do, but I struggle so much with backbends and twists where shoulders and middle spine are involved... I've been doing your stretching program for 2 months now and am getting progress but still a long way to go for wheel as I'm also lacking strength to lift the upper body from the floor...

@YOGABODY.Official Год назад

Thanks for the suggestions Tajana!

@YokeMeiNg 9 месяцев назад

Very good suggestion

@rahul2050ism Год назад

Sir can you make a video on middle splits. Or can we apply the same process on the middle splits?

@estheretienne3106 6 месяцев назад

Omg for the first time ever I think I’ll be able to do a split. Thank you for this! Can’t wait to start tonight!

@melliecrow1091 Год назад

I love how simple and yet knowledgeable every one of your videos are. Thank you for sharing! Do you hold your breath for the 5 seconds of leg contraction or are you breathing in for 5?

@YOGABODY.Official Год назад

Hello Mellie - five count engage is just a count, after that drop into deep breathing.

@danastewart9281 Год назад

Having done yoga for many years I would guess breathing in for 5 seconds. Your muscles generally don’t cooperate when you hold your breath even for a second or two. If you have trouble with the breath instead of holding it. Do shorter in & out to work up to it. Hope this helps

@fs3205 6 месяцев назад

Great work out really safe and amazing results! Is there one about side Split? And pancake?

@YOGABODY.Official 5 месяцев назад

Thank you for your positive feedback! We'll consider creating videos on side splits and pancake stretches for future content. Hope you view our other content to help you strengthen your flexibility. - YOGABODY Team

@davidatencia7695 Год назад

Hello, I have 2 questions... 1. I have always heard that when it comes to stretching it is also necessary to rest, even if it is one day a week. It's true? 2. Do you have a video like this one, in which you explain how to get the side split? Thank you so much

@chloek.5076 3 месяца назад

This video is so helpful. Would you mind to do a video for middle split or is it the same technique? Thank you so much

@YOGABODY.Official 3 месяца назад

Hi @chloek.5076, appreciate your suggestion and will take note of it - YOGABODY Team

@FiguraMolenMedia Год назад

I feel sharp pain on my extend left leg's forefoot and toes when I am doing the splits. How to prevent it?

@franszn8509 5 месяцев назад

Hey guys! Just want to say great video! Could you do something similar for the pancake stretch as im really having a tough time with it. Thank you

@YOGABODY.Official 5 месяцев назад

Appreciate your feedback! We'll consider it in the future! - YOGABODY Team

@thedevil1667 9 месяцев назад

Ive dislocated my knee a couple of times and after that i lost my splits. Im trying my middle split again. Even tho ive always been overweight ive had my splits. I hope we all make it! Good luck guys!

@YOGABODY.Official 9 месяцев назад

Keep going!

@anonym3169 6 месяцев назад

great motivation!

@civillady3737 Год назад

Hello trying to do the stretches even in the highest elevation (I’m close to 8 inches off the ground with pillows) I get this sharp pain in my inner knee that is in the back. I assume that’s not normal? Any recommendations on how to remedy or overcome this

@stephenjohnmcgeoch Год назад

Should I warm up before using this technique at the end of my day? Or that's why you start with all those cushions? Thanks

@beeankha 2 месяца назад

He says at the beginning to do this after doing some exercise, when your muscles are already warm

@fancyAlex1993 11 месяцев назад

Don't push past 7/10 intensity is such a golden nugget. No wonder, my splits absolutely sucks

@evelynvaldez1526 Год назад

I’ll try this to myself this is what I wish to do Split , I been doing yoga class for 4 years but I can’t do it .

@YOGABODY.Official Год назад

Hello Evelyn - keep going!

@hamidtehrani9919 Год назад

For someone with l5-s1 lumbar disc, is doing these exercises beneficial or harmful? Is increasing flexibility harmful to the disc?

@zenman52 9 месяцев назад

Excellent video, clear explanation. Would you please do the same thing for the side splits?

@YOGABODY.Official 9 месяцев назад

Hi zenman52 - I don't practice or teach side splits. I'm not convinced it's an accessible range for most people. It's so so uncommon even with super mobile people.

@zenman52 9 месяцев назад

@@YOGABODY.Official Understood. Thank you for your response. Be well.

@YOGABODY.Official 9 месяцев назад

👍

@anomalistic3046 2 месяца назад

Great explanation! Will try this. Almost tore my hammie from overstretching.

@YOGABODY.Official 2 месяца назад

Glad it helped and listen to your body, be careful! - YOGABODY Team

@anomalistic3046 2 месяца назад

Is it normal to be sore after this or am I pushing it to hard?@@YOGABODY.Official

@t.h.acrofilmcinema 11 месяцев назад

Could apply this to middle splits as well.

@thedevil1667 9 месяцев назад

Sure I did it and it worked

@CianoXoC 4 дня назад

I just know he’s fun.

@ALLOFTHEWORLDISYOURS Месяц назад

Middle split video too please

@YOGABODY.Official Месяц назад

Thanks for the suggestion,. Will take note of it for future videos. -YOGABODY Team

@cutedingo 5 месяцев назад

Thank you for the video, i m following every night and i hope it is helpful 😊 I m practicing yoga for a long time. I know my quad n hip flexor are tight, and my backbend are bad too. My hipstring is ok flexible. When i first follow your video, my hipstring stress as it stretch a lot, i bet its compensate for my hip flexor and quad. And my glute area have weird sensation for the next day. So i am starting at higher cushion level. Hope it will work, its my fourth day, i never practice front split regularly. But i tried to be as low as 2 inches above the ground 10 years ago

@YOGABODY.Official 5 месяцев назад

Hey @cutedingo, thanks for your interest. We always advise that you should try and stay consistent with your stretching, just don't push into any pain. Keep up the good work! - YOGABODY Team

@pamsmith7369 2 месяца назад

This is great work! I like the engagement of muscles before relaxed stretching. I teach yoga and Pilates. I am back to full splits-both sides after bilateral hip replacements. My orthopedic surgeon has fits when I tell him this! I am careful but so stretched! Feels great! Any tips for hip replacement students?

@YOGABODY.Official 2 месяца назад

When working with a hip replacement, focus on gentle stretches, avoid extreme positions, and encourage gradual progress with proper support. - YOGABODY Team

@joellebruce1014 3 месяца назад

I shall comment under my comment as many times until i reach a split. Using your methods. (Its been more than a couple days already but today will be the first in terms of accountability. So here goes nothing 1!

@joellebruce1014 3 месяца назад

2!!

@joellebruce1014 3 месяца назад

4!!!

@joellebruce1014 3 месяца назад

6!!

@Divanessyoga Год назад

Hi Lucas. This is a great technique, thank you! I tried this for centre splits but didn’t have enough strength in my adductors to contract and hold every min for 5 sec. I also felt pressure in my knees towards the end. I suspect I might need to start higher or should I extend the contract/relax cycle? Thank you!

@YOGABODY.Official Год назад

Hello Claudiane - sometimes the engage part can be harder than the relax part, the reality is it doesn't matter so much, more important you try... always can stack MORE pillows too. Keep going!

@Divanessyoga Год назад

@@YOGABODY.Official thank you Lucas!

@steffenreiersen 11 месяцев назад

I'm three weeks in now, still hanging in there. I've been practicing martial arts since the 80ies, I'm starting to think I can succeed with full splits this time.

@BlondePoisonn 10 месяцев назад

U make it?

@steffenreiersen 6 месяцев назад

@@BlondePoisonnHad to stop, but now back in the game. If at first you don't succeed....

@jomni 8 месяцев назад

One of the mose approachable PNF tutorials. Notice in you activation phase you lift the hips. I don't, I just contract them a the same place then relax. Is there a difference?

@JoseGarcia-gr3kq 10 месяцев назад

I have been trying to do the front split middle splits stretched but don't have the right polows. Is there anything way with out using polows Thank you very much. That will be great.

@shads811 3 месяца назад

Hi ! Thank you for this great tutorial. I was wondering though, for the middle splits, what kind of engaging exercice do you recommend ? Thank you for all your help.

@YOGABODY.Official 3 месяца назад

For middle splits, try exercises like pigeon pose and butterfly stretches. These target the inner thigh muscles and hip flexors, helping improve flexibility over time. Hope it helps. - YOGABODY Team