Stretching for the splits: the Toward the Splits sequence

25 min Sun Salutation × 2 Intermediate 11 poses

Step-by-step preparation for Front Splits

Step-by-step preparation for the front splits, Hanumanasana, for people who already stretch regularly. The program is intermediate, while the front splits pose itself is advanced. Before you get there, you work through every stage: the hamstrings of your front leg, the quad and hip flexor of the back leg, and the hips.

A couple of rounds of Sun Salutation act as the warm-up. If the splits aren't there yet, stay in Half Splits or put a block under your pelvis: go into Hanumanasana only after a thorough warm-up and never with a jerk.

Sun Salutation × 2

  1. Standing Forward Fold Standing Forward Fold 1
  2. Wide-Legged Forward Fold Wide-Legged Forward Fold 2
  3. Low Lunge Low Lunge 3
  4. Half Splits Half Splits 4
  5. Lizard Pose Lizard Pose 5
  6. Head-to-Knee Pose Head-to-Knee Pose 6
  7. Wide-Angle Seated Forward Fold Wide-Angle Seated Forward Fold 7
  8. Reclining Hand-to-Big-Toe Pose Reclining Hand-to-Big-Toe Pose 8
  9. Front Splits Front Splits 9
  10. Seated Forward Fold Seated Forward Fold 10
  11. Relaxation Pose Relaxation Pose 11

Why this order

Standing folds, regular and wide-legged, stretch the backs of the legs. Low Lunge lengthens the back leg's quad and hip flexor, Half Splits lengthens the front leg, and Lizard opens the hips. Seated, Head-to-Knee Pose stretches the hamstrings once more, a wide-legged fold adds the inner thighs, and Reclining Hand-to-Big-Toe stretches the leg with your back on the floor.

Only then is it the splits' turn, and a symmetrical Seated Forward Fold evens out the hips after one-sided work and leads you into Savasana.

Cautions

  • High blood pressure (Standing Forward Fold)
  • Lumbar disc herniation — bend your knees (Standing Forward Fold)
  • High blood pressure — don't lower your head too far (Wide-Legged Forward Fold)
  • Hamstring injuries (Wide-Legged Forward Fold, Half Splits)
  • Knee injuries — place a blanket under your back knee (Low Lunge)
  • Lower back pain — don't deepen the backbend; keep your torso upright (Low Lunge)
  • Knee injuries — rest your back knee on a blanket (Lizard Pose)
  • Knee injuries — place a support under your bent knee (Head-to-Knee Pose)
  • Inner thigh injuries (Wide-Angle Seated Forward Fold)
  • Herniated discs in the lower back (Wide-Angle Seated Forward Fold)
  • Use a strap if your back lifts off the floor (Reclining Hand-to-Big-Toe Pose)
  • Hamstring and inner thigh injuries (Front Splits)
  • Only after a thorough warm-up (Front Splits)
  • Lumbar disc herniation (Seated Forward Fold)
  • Flare-up of back pain — bend your knees (Seated Forward Fold)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.