The split is a challenging yoga pose that involves dividing the legs in opposite directions by stretching the hips, hamstrings, and groin.
Also called Hanumanasana in Sanskrit, splits are one of the most demanding positions, especially for adults who now have tight muscles due to stress and tension. For someone who isn't particularly flexible, achieving a full split can be difficult, and it may take years of consistent practice. Children and naturally flexible people, on the other hand, may find it easier to achieve the split since their muscles are already more pliable. However, with the right approach and dedication, it's possible for anyone to make progress over time.
Regardless of where you stand, working on the split pose can offer numerous benefits, from increasing flexibility and mobility to improving muscle balance and joint health.
In this blog, we’ll discuss the benefits of split pose and the yoga poses for splits!
Table of Contents
- Top 8 Yoga Poses For Splits — Get Your First Split With Yoga
- 6 Benefits of Doing Split Yoga Pose
- What Is The Fastest Way To Get Your Splits?
- Expert’s Advice
- The Final Say
- FAQs
- References
Top 8 Yoga Poses For Splits — Get Your First Split With Yoga
For those who find doing the splits difficult, you can do these simple, beginners-friendly yoga poses to improve flexibility and get one step closer to achieving a full split:
| 1. Downward-Facing Dog (Adho Mukha Svanasana) | Adho Mukha Svanasana stretches the hamstrings, calves, and spine, improving flexibility in your lower body while helping to release tension. |
| 2. Lunge Pose (Anjaneyasana) | A deep lunge will stretch your hip flexors and quads, which are crucial for achieving the split. Keep your back knee on the ground for a deeper stretch. |
| 3. Pigeon Pose (Eka Pada Rajakapotasana) | The pigeon pose opens up your hips and lengthens your hip flexors, both essential for a deep split. |
| 4. Forward Fold (Uttanasana) | A simple forward fold helps to stretch the hamstrings and lower back, improving flexibility for the split. Bend your knees slightly if you're a beginner and are unable to do the forward fold properly. |
| 5. Butterfly Pose (Baddha Konasana) | Sitting with your feet together and knees dropped to the sides helps open the groin and inner thighs, which will make it easier to work towards your split. |
| 6. Low Lunge with a Twist (Parivrtta Anjaneyasana) | This variation of the lunge stretches your hips and thighs while also targeting the back and torso for more flexibility in the whole body. |
| 7. Half Split (Ardha Hanumanasana) | Half split is a great prep for the full split. From a forward lunge position, stretch one leg straight out in front of you while keeping your hips square. |
| 8. Straddle Forward Fold (Prasarita Padottanasana) | This deeper hamstring and inner thigh stretch is excellent for flexibility and will help you with the wide stance needed for a full split. |
6 Benefits of Doing Split Yoga Pose
You can expect to get the following benefits after doing split yoga pose:
1. Increased Flexibility
The most obvious benefit of practising the split pose is improved flexibility in the hamstrings, hip flexors, quads, and groin muscles. Regular practice helps lengthen these muscle groups, gradually increasing your range of motion, especially in the hip area. By working on the pose, you'll open up your hips, which can help relieve tightness and discomfort from sitting for long periods.
Also Read: 10 Targeted Poses Of Yoga For Leg Strength, Agility & Power!
2. Relieves Tension and Tightness
If you suffer from any tension in the lower body, especially the thighs, hamstrings or hips, the split pose helps release tightness, offering relief from discomfort.
Also Read: The Power of Vinyasa Yoga: Benefits, Weight Loss & More
3. Strengthens Lower Body Muscles
While splits primarily target flexibility, they also engage muscles in the legs, hips, and core. By engaging these muscles, splits also help build strength and stability in the lower body.
4. Better Posture and Alignment
Consistent stretching through the split pose helps improve one’s posture by promoting better alignment of the pelvis and spine. It can help correct imbalances caused by tight hip flexors or lower back muscles.
5. Increased Circulation
The deep stretch of the splits stimulates blood flow to the legs and pelvic area. This can help you reduce muscle stiffness and improve overall circulation in the body.
Also Read: 5 Proven Hatha Yoga Benefits For Balancing Your Physical & Mental Wellness!
6. Mental Focus and Relaxation
The split requires deep concentration and patience, encouraging mindfulness during your practice. It also helps calm the mind, reduce stress, and promote a sense of relaxation.
What Is The Fastest Way To Get Your Splits?
If you don’t have the flexibility for a split, then it won’t happen overnight. In fact, it may take several months of consistent practice to achieve a full split. To get to that point as soon as possible, follow these simple tips:
1. Warm-Up Properly
Start with a nice and long warm-up to increase blood flow to your muscles. This prepares your body for deep stretching. Focus more on dynamic stretching, like leg swings, hip circles, and lunges, to activate the muscles in your hips, quads, hamstrings, and calves.
2. Stretch Regularly
Consistency is the most important when it comes to achieving your goals. With regular practice, you can be sure to quickly get your first split. Aim to stretch your hips, hamstrings, quads, and groin area daily. Incorporate both static stretches (holding positions for 30-60 seconds) and dynamic stretches (controlled, active movements). Learn more about dynamic stretching vs static stretching.
Focus on spending at least two 20 minutes of stretching daily work on division, and depending on where you start from, it may take you 3-6 months to achieve your goal.
3. Use Propped Support
When working toward the splits, you can use props like yoga blocks or cushions to support your body in the stretch. Gradually reduce the props and lower your body as you increase flexibility.
4. Include Diversity
If you want to achieve a complete split quickly, stretching only hamstrings and quads will not be enough. Include different sections for all your muscle groups, like your lower back, hips, buttocks and calves.
5. Adjust The Angles
Stretching your muscles is great, but now take it a step further and think about making small changes to your body's position. For example, when you do a hamstring section, turn your toes in and out or slightly turn the hips from one side to the other.
These small adjustments focus on different areas of the same muscle, leading to well-rounded, overall flexibility.
6. Long Hold With Static Stretching
Static stretching is great for achieving splits. However, be sure to stay in your stretch long enough, which is about 30 to 60 seconds.
7. PNF Stretching
PNF (proprioceptive neuromuscular facilitation) is a stretching technique which requires contracting and relaxing the muscles. It is excellent for the isolation of specific muscle groups and also for increasing flexibility.
8. Dynamic Stretching
Dynamic stretching uses a controlled, active movement to move a particular part of the body at the limit of its full movement. Keep in mind that these movements must be controlled and not erratic.
Also Read: Top 15 Most Impactful Stretching Exercises In Yoga For Flexibility
9. Breathing
Many people unknowingly hold their breath while stretching. This may cause tension in the muscles, which in turn makes it difficult to stretch. To prevent this, simply remind yourself to breathe slowly and deeply during all stretching exercises. This helps release tension from the muscles, promotes blood flow, and increases the supply of nutrients and oxygen to the muscles.
Expert’s Advice
Achieving a split may seem like a far-fetched idea for some, but if you really want it, it can be easily achievable. Mostly, you need to be consistent in your practice and focus on including different types of stretches and yoga poses. I suggest constantly staying sufficiently hydrated, which is crucial for muscle health and flexibility. When your muscles are dehydrated, they become more prone to stiffness and injury.
Health Expert
Lavina Chauhan
The Final Say
Making a split is a fitness milestone, and if it means that one can cope with any division, it is someone with an impressive level of flexibility. All you have to do is a few months of regular stretching to see some progress and to make it possible to connect the mind with the dynamic section of the body, known as the connection of mind and body.
FAQs
1. Can yoga help you do the splits?
Yes, yoga can help you significantly achieve a split as a result of practising positions that specifically stretch the muscles needed for flexibility in the lower body.
2. Can you learn the splits in 2 weeks?
If you’re naturally flexible, you may be able to do the splits in 2 weeks’ time. However, those who have stiff muscles and not much flexibility may require much longer to get to their first split.
References
- https://stretchcoach.com/articles/how-to-do-the-splits/?srsltid=AfmBOoqeBG4Mc68J1X3rk1NlA62lvlusEPLB3Eeu10RgsXEzpwoOMxXv
- https://www.popsugar.com/fitness/how-do-splits-3551904
- https://www.tummee.com/yoga-poses/splits-pose#:~:text=Splits%20Pose%20Benefits,-Hanumanasana%20is%20a&text=Stretches%20the%20leg%20muscles%2C%20strengthening,hip%20girdle%20and%20the%20legs.
- https://www.doyou.com/top-5-benefits-of-splits-pose/
- https://omstars.com/blog/wellness/5-health-benefits-of-learning-splits/
- https://www.shvasa.com/yoga-blog/10-yoga-poses-for-back-flexibility
- https://www.ekhartyoga.com/articles/wellbeing/5-yoga-poses-for-a-strong-and-flexible-spine
- https://blog.cult.fit/articles/getting-your-splits-correct
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