How to Do Split Pose Stretches for Yoga

Split pose stretches in yoga help with stabilization strength, balance and elongation of muscles. If done often enough and in good form, they can also facilitate tight hamstrings and calves. There are a number of these poses that can be done from standing and kneeling positions. The key is the warmup. You need to start off gradually and get your body acclimated for what it is in store for. So with that being said, here are some steps that will make sure you're ready down the stretch.

Instructions

1. Find a comfortable spot. Locate a room in your house or in the gym that is quiet and free of obstructions. Lay out your yoga mat and take a seated position on the floor. Sit on a carpeted floor if you don't have a mat. Comfort is the primary objective.

2. Loosen up. Before doing any stretch poses, loosen and warm up the muscles by doing some other poses. The forward bend, or fold, is a good one. Do this first from a seated position. Extend your legs straight out in front of you. Lift your arms over your head and then bring them down toward your feet. Keep the legs grounded and the knees straight at all times. Try to touch the toes. If you can't, just grab on to the shins or ankles. Hold for 30 to 45 seconds, then release. Repeat this 3 times.

3. Do a standing forward fold. With your toes together and heels about 2 inches apart, bend forward at the hips and reach for the toes. Apply the same principles as the seated forward fold. Keep the knees straight and go as far as you can. Grab hold of your ankles or shins and actively pull downward, engaging the biceps. Hold for 30 to 45 seconds, then release. Repeat this sequence 3 times.

4. Widen your stance. Take a wide step to the left and right. Your feet should be wide enough apart that you feel slight discomfort in the hamstring area. Take another forward fold. Again, grab on to the ankles or shins and actively pull downward, engaging the biceps. You will really feel this one in the hamstring area. Hold for 30 to 45 seconds and do 3 sets.

5. Come back to your mat. Kneel down in a lunge position. Start with either leg forward. Drop the back knee right down on the mat and extend the front leg so that the knee is at a 90-degree angle. Place both hands on each side of the front foot and slowly lean forward. Hold for 30 to 45 seconds. From here, slowly straighten the front leg and ground the heel into the mat. Try to keep your hands on the floor. You will really feel the hamstrings come to life here. If you can't touch the floor, grab your yoga blocks and place your hands on them. For both stretches, hold for 30 to 45 seconds. Repeat the whole sequence 3 times, then change to the opposite side.

6. Perform your splits. You should be warmed up to attempt your split poses. Take it slow and easy. Yoga is about form and finesse. It is not about ego, speed and making your body do things it cannot. Never think twice about grabbing your yoga blocks for assistance. After time and practice, you will be able to slowly wean yourself off of them.

7. Try one of my favorite split poses, called Warrior II. Stand with your feet together and take a giant step out to the right. Turn your right foot so it is parallel with the wall that is to your back. Turn your left foot in about 45 degrees and keep your heels in line with each other. Bend the right knee so it is perpendicular to the floor and straighten your arms so they are parallel with the floor. Actively extend your arms away from the shoulders as if they're attached to ropes and they're being pulled. Try to bend deep enough that the top of the right thigh is parallel to the flor. Hold for 30 to 45 seconds, then change sides.

Tips & Warnings

• When doing the forward folds, keep the back straight and use diaphragmatic breathing through the nose at all times.

• When doing the Warrior II, always keep your shoulders in line with your hips. Don't lean forward or back.