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Published on 05 Jun 2021
Getting into the Splits pose or Hanumanasana, a.k.a Monkey Pose, might be every yogi’s end goal. But, the process to get there is one that requires patience and practice. You can ace the Full Splits by increasing flexibility in the hips, hamstrings, glutes, and quads; the secret to splitting it like a ballerina is baby steps and stretches. We have listed down 8 yoga asanas/stretches that will equip you to do the Full Splits in one classy move!
Due to our habit of sitting down for long periods, our hamstrings feel tightened. Flexible hamstrings play a major role in immersing in the Monkey Pose. So, if you are unable to stretch as wide as your instructors or peer then, worry not! We will get there one day.
Tip to Take
Before starting your practice of these yoga stretches/asanas, be sure to warm up through multiple rounds of Sun Salutation or any other mode you like.
The below-mentioned yoga asanas will focus on gaining flexibility and endurance in the hamstrings, glutes, hips, and quads.
Suggested Read: 5 Morning Yoga Poses
Feel the burn in your hamstrings, and don’t let your knees buckle!
Step-by-step instructions on practicing Paschimottansana
Make use of a folded blanket to elevate your hips and gain length comfortably while stretching forward.
Flexibility in hips is a key factor while coming into the Full Splits Pose. Anjaneyasana hits that exact spot and increases extension and flexion in the hips region.
Step-by-step instructions on practicing Anjaneyasana
A deeper hip flexion version of Low Lunge, Lizard Lunge works wonders as far as hip stretches are concerned.
Step-by-step instructions on practicing Lizard Lunge
If you experience tightness in your hip region, then make use of yoga blocks. Ease into the pose!
For acing the Full Splits or Monkey Pose, you need to engage and increase the flexibility in your hips, hamstrings, and glutes. And, Pigeon Pose works in that very direction!
Step-by-step instructions on practicing Pigeon Pose
You can make use of a chair and perform the Piegon Pose by activating your legs while sitting.
Suggested Read: 5 Night Yoga Poses
A happy yoga pose that will help you gain flexibility in your hamstrings and deepen hip flexion.
Step-by-step instructions on practicing Happy Baby Pose
If you cannot grab your feet, then sweat not!
Holding your ankles or hamstrings would work just as well, and you will still benefit from the stretch.
Remember to feel the goodness of your stretch!
Suggested Read: 8 Benefits of Yoga for Kids
Before perfecting the full splits, we should probably start at half? Half Split Pose stretches your back, hips, glutes, hamstrings, calves, and Achilles. Thus, a great add-on to the list of yoga stretches!
Step-by-step instructions on practicing Half Split Pose
Flexible quads equal to comfortable Full Splits. And Reclining Quad Strech works exactly on increasing the strength and flexibility of quads.
Step-by-step instructions on practicing Supta Matsyendrasana
Tightness in quads is fairly common. If you feel pain or discomfort in your quads while coming into this yoga asana, then let go for a little while and try again!
If you feel you have enough practice and flexibility to sway the full splits, then trying this assisted version would bring you one step closer to the ‘Dream Pose’!
Step-by-step instructions on practicing Full Splits with a Yoga Block Assist
Start by using a yoga block of medium height and eventually reduce it to small till the distance between your things and yoga mat diminishes!
Ease into these yoga poses and practice daily for coming into the Full Splits Pose one day!