Hanumanasana or Full Splits Yoga Pose, is a yoga posture that many want to master, but since it is one of the more difficult yoga postures, yoga practitioners easily give up. But if you want to learn yoga split, there is a way and a method for that. To master yoga split, perseverance, strength, and flexibility are needed.
⇒ Note: How to do Hurdler Pose (Eka Pada Koundinyasana 2)?
In 2017, a yoga instructor named Eiko published a book called Even the Most Inflexible People Can Do Yoga Split. Her book contains a four-week yoga stretching routine, and in it she claims that it takes 30 days to achieve a full yoga split. For 15 minutes a day, you can improve your flexibility, increase your range of motion, and reach a full yoga split.
What is needed to be able to do a yoga split? Unfortunately, the answer depends on many factors; that is, not everyone’s starting point is the same. These factors are natural flexibility, age, gender, joint structure, muscle mass, and previous injuries. With consistent practice of yoga routines and perseverance, it is possible to master the front splits within one month. Some will take much longer. But the ultimate goal should be to increase overall mobility, flexibility in the lower body, and the basic thing to feel better in your body.
11 tips on how to master yoga split
1. You need to warm up first.
Warming up is a must, because if your body is cold, your muscles are not ready to stretch. Before you start stretching, you can go for a walk (fast) run and do some cardio. Also, taking a hot shower before stretching can warm up the body.
⇒ Note: Dancer Pose | Lord of the Dance Pose
2. The beginning must be gentle.
Always start slowly because one of the mistakes is sudden overstrain. More aggressive stretching can result in injuries, which prevents the development of flexibility in the long run.
3. Pay attention to your breath.
Most people hold their breath when something is demanding or difficult. Stretching is no different. Try to inhale slowly and deeply and exhale slowly, breathing with movements and allowing your body to relax and settle into position.
4. Use a timer
When you want to improve flexibility, you can use a timer. It will help you stick to the time it takes for muscle flexibility. Beginners can start with 30 seconds of holding a yoga posture.
5. Use yoga props.
Yoga props are perfect for a deeper dive into the yoga split. For yoga split, you can use yoga blocks; if you don’t have them, you can use pillows, folded blankets, or maybe books.
6. Track your routine
Practicing yoga every day will not help you with yoga split. If you want to achieve a full yoga split, you need to practice yoga postures that target the hamstrings, quadriceps, hip flexors, adductors, glutes, and groin.
7. Practice stretching every day.
Consistency is the most important factor here; if you stretch every day for at least 15 minutes, you will see a difference in your flexibility. Even if you stretch the firmest muscle group with a low lung every dinner, your flexibility will improve.
⇒ Note: Revolved Head to Knee Pose (Parivrtta Janu Sirsasana)
How to know if you have overloaded your muscles and tendons
You feel pain while holding a pose—distinguishing pain and discomfort in a yoga posture.
You feel instability while in a yoga position.
You feel a lack of control.
You can’t relax in a yoga posture.
The muscles are sore the next day.
15 Best Yoga Poses To Prep For Full Splits
1. How to do Reclined Hand To Big Toe Pose (Supta Padangusthasana)
With this yoga pose, you will target the hamstrings and calves. First, lie on your back, then hug your knees and bring your chest closer. Take your toes with your toes and stretch your leg upwards; try to pull your leg closer to your face.
If you are not flexible enough for this yoga posture, there is a modification. Take a yoga strap and wrap it around your feet so you have enough space from your arms and legs. Bend your outstretched leg to place your foot on the ground.
2. How to do Crescent Moon (Anjaneyasana).
With these yoga poses, you will target hip flexors, psoas, and quadriceps. First, tap on your knees., then step forward with your foot so that your knee is level with your heel. Move your hips forward, and in this way, you will feel the stretch of the hip flexor and the back quadriceps. Then stretch your arms above your head.
If this yoga posture is uncomfortable, especially for the knees, keep your hands on the front of your thigh and place a pillow or blanket under your knees.
3. How to do Half Splits (Ardha Hanumanasana)
This yoga poses target the hamstrings.
Get down on your knees and step forward with one foot. Lower your hands to the ground and try to touch the floor on either side of your front leg with your fingers. Pull your hips back to straighten your front leg. Repeat the position with the other side.
If you are not flexible enough to use blocks under your arms to keep your spine aligned, you can also put a blanket or pillow under your knees if you have sensitive knees.
4. How to do King Arthur Pose
This yoga pose target muscles Quadriceps, psoas, and hip flexors.
Kneel on your knees and step forward with one foot. Bend your back knee and extend your arms behind you and grab your hind leg. Keep your spine asleep and try to pull your heel towards your glutes.
If this yoga posture is uncomfortable for you, put a pillow or blanket under your knees, you can pull the yoga band on your hind foot. You can also lean your back foot against the wall.
5. How to do Upavista Konasana or Seated Wide Legged Forward Bend
This yoga pose target biceps femoris hamstring muscle
Kneel on your knees and step forward with one foot. Bend your back knee and extend your arms behind you and grab your hind leg. Keep your spine asleep and try to pull your heel towards your glutes.
If this yoga posture is uncomfortable for you, put a pillow or blanket under your knees. You can pull the yoga band on your hind foot. You can also lean your back foot against the wall.
6. How to do Kapotasana or Pigeon Pose
This yoga pose targets six lateral rotators and hip flexors.
Working the shin toward parallel to the front of the mat, begin at the tabletop position and bring the left knee to the left wrist and the left heel to the right wrist.
Toe side down, slide the right foot back and let it drop to the ground.
Take your time lowering your chest to the floor, reaching your forearms, a block, or possibly your mat. Gently push the left hip back and the right hip forward to square the hips.
7. How to do Paschimottanasana or Seated Forward Bend
This yoga pose targets the hamstrings and spine.
Locate a cozy chair and straighten your legs in front of you.
Feel the connection between your sit bones and the ground as you carefully lift your booty out from below.
Make sure your feet and legs are engaged and active.
Reach for your toes, shins, or any other comfortable location after taking a breath with your arms raised overhead and bending from the hips.
Extend the head’s crown toward the feet as you inhale.
Melt down into this area as you exhale. Keep your belly engaged and relax your shoulders away from your ears.
8. How to do Seated Head to Knee (Janu Sirsasana)
This yoga pose targets the hamstrings, hips, psoas, and groin.
Place your legs out in front of you while sitting on the ground. Turn your torso slightly toward your straight leg after bending one knee and bringing the sole of your foot to your opposite inner thigh. Throughout, keep both hips anchored. To stretch your spine, fold forward at the hips, starting with your heart. Put your hands on the floor or grab your foot, ankle, or shin.
If you are not comfortable with these yoga poses, you use modification. Use a block, cushion, or blanket to support your bended leg if the outer knee does not drop to the floor comfortably. Put a folded cushion or blanket under your straight leg.
9. How to do Pyramid Pose (Parsvottanasana)
This yoga pose targets hamstrings and calves.
Step forward one foot while keeping your feet together. Press the outside edge of your back foot into the ground while keeping it at a 45-degree angle. Place your hands on the ground and fold forward over your straightened front leg. To increase the stretch, pull your front heel toward your rear foot with energy while extending your spine forward. If you are uncomfortable, you can: To lengthen your spine, place blocks beneath your hands. Lift your rear heel up and bring your feet closer together.
10. How to do Wide-legged Forward Fold (Prasarita Padottanasana)
This yoga pose targets the hamstrings, calves, and hips.
Spread your legs apart comfortably. Bring your hands to the floor while bending forward at the hips. To make your spine longer, pull your heart down and forward. To feel the stretch between your hamstrings and glutes, move your weight forward onto your toes and tilt your hips upward. You can make changes so that you put blocks beneath your forearms or hands or bend your knees.
How to do Full Splits with yoga Blocks (Hanumanasana)
With full yoga, the targets are: groin, hip flexors, hamstrings, quadriceps, and hips. Step one foot forward into a Crescent Moon stance while standing on your knees. Slide your front foot forward slowly. When you still feel sturdy, place a block at a comfortable height beneath your front thigh. Sit up straight, engage your core, and lengthen your spine. You can move the block to lower levels as you become more flexible with time, as demonstrated above. To make it more difficult, fold forward over your front leg or reach your arms above your head. You can change by putting several bricks beneath your front leg. For added stability, place bricks underneath your hands.
How to do Full Yoga Splits Without Props
Step into Crescent Moon (Anjaneyasana) with your back knee on the floor and one foot forward. With one block beneath each hand, begin to carefully advance your front foot. Raise your toes so that the movement is led by your heel. Use your hands on blocks, props, or the ground to manage your pelvic descent as you bring it down toward the floor. No matter how far you are from the ground, stop when you feel stable. Breathe, relax your shoulders, contract your core, and sit up straight.
