You need flexible hips and hamstrings to do splits — so poses that stretch those parts of your body [1] are key to getting your splits down. When you actually attempt front splits, you should have squared hips, yoga instructor Casey Urban [2] explained in a previous interview with POPSUGAR. This simply means that your torso faces forward, you're not favouring one side, and your chest is lifted (growing up, that form is something we talked about a lot at gymnastics practice).
Urban said that, while the amount of time it takes to get splits down depends on the person and their flexibility level, patience is everything. She noted, though, that you should allow your body periods of rest and you shouldn't force any stretches or poses. Ahead, check out videos from yoga instructors designed to help you slide into your splits. The videos range in length, and we're confident you can find something here that works for you. Namaste — and stay stretching!
20-Minute Yoga For Splits From Blogilates
Blogilates creator Cassey Ho brought her sister on her YouTube channel to teach a yoga class that's all about getting flexible enough to play around with your front splits. You'll do Downward Dog, quad and hip flexor stretches, a series of lunges, and more. Plus, the video ends with you trying to slide into those splits.
13-Minute Stretch For Splits From Boho Beautiful
Juliana from Boho Beautiful has a quick video on poses you can do to loosen up your body for splits. You'll do standing splits, lunge extensions, poses where you're lying on the ground and pulling one leg to your torso, Lizard Pose, and others. Some of the stretches (like gravity splits) might be challenging if you're just starting out, so only do what you feel comfortable doing.
20-Minute Split Stretches From Kylan Fischer
This video via Alo Yoga showcases stretches that will loosen up the hamstrings and quads. You'll do Pyramid Pose, seated and standing Forward Fold, and a half split. You'll slide into your splits here, too.
8-Minute Splits For Beginners From Action Jacquelyn
Here's another Alo Yoga video that features some of Jacquelyn Umof's favourite stretches for splits. It's just eight minutes long, so it'll be easy to squeeze into your daily routine.
5-Minute Yoga Stretch Routine For Splits From Class FitSugar
Have five minutes? Try this quick flow for front and middle splits that features four types of stretches: Cobbler's Pose or Frog's Pose; lunge, Lizard Pose, or Pigeon Pose; Pyramid Pose or a hamstring stretch; and seated Forward Fold. With practice, you'll go from the hamstring stretch into a full split.
1-Hour Yoga For Hamstring Flexibility From Yoga With Kassandra
This hour-long flow on the Yoga with Kassandra YouTube channel targets your hamstrings. You'll need two blocks and a strap for this one, and a particular pose I like best is the Half Happy Baby.
20-Minute Hip-Opening Yoga For Flexibility From Sarah Beth Yoga
Here, Sarah Beth will teach you how to use a cushion to guide you into your splits. "Listen to the sensation in your body," she advises. "Remember that your body is communicating with you through sensation, so it'll tell you when you need to back off a little bit or if you're able to go just a little bit deeper." (Note: she also recommends using two blocks but says you can use two books instead.)
35-Minute Yoga Sequence For Splits From Brett Larkin
This flow will give you a good stretch for your splits, but there's also a part in the video before you slide into those splits where you'll massage the back of your neck and feet in order to relax the body (lotion is optional).
16-Minute Yoga For Flexibility From Yoga With Adriene
You won't actually go into your splits in this video from Adriene Mishler, but you'll be working on your overall flexibility. A good portion of the video focuses on stretches to open up the hamstrings and hips, so this flow might be a little less intimidating for some of you to try.
