For a middle split, do wide squats, side lunges, and deep plies. For a front split, do scissor lunges, reverse lunges, and traditional squats. For either split, do a squat sit by squatting down and pushing your elbows against your knees.
Sit with your knees bent and out to the side so they form a “v”. Touch the soles of your feet together and place your hands on your feet or ankles. Bend over to bring your head as close to your feet as you can and stay there while you take a few deep breaths. Use your elbows to gently push your knees towards the floor.
Lunge forward with your front knee bent in line with your toes. Stretch your back leg behind you. Place your fingertips on the ground on either side of your front leg. Gently bring both hands to the inner side of your front foot and rest your hands on the floor. Take a few deep breaths and allow your muscles to relax with each exhalation. If you’re able to, rest your forearms on the floor to get an even deeper stretch.
Keep your legs out and your knees straight. Bend your upper body towards the floor. Breathe deeply and relax your muscles more with each breath. Roll back up to sitting straight up and gently bounce in your legs to a butterfly position. Repeat this stretch 3 to 5 times.
Lay on your back and pull one leg up toward your head, as far as you can go. Hold your leg with your hands for 20 seconds. Release your leg and relax your muscle for 20 seconds. Lift your leg back up pulling it a little further towards your head each time.
Kneel behind the bolster. Place your hands on the yoga blocks for support. Place one foot down in front of the bolster with your back knee on the ground. Gently extend the front leg forward as you slide the back leg back curling your toes under. Allow the bolster to support your legs to alleviate some of the tension Take 3 to 6 deep breaths and extend your legs farther with each breath. Repeat this alternating which leg is in front 3 to 5 times.
Position your body in a lunge with your hands on the floor on either side of your front leg. Slowly slide your front leg out into the split position. Lower your body down towards the ground. If you are feeling tension, don’t overexert yourself or you may pull a muscle. Hold this position for several seconds, and then relax down to your knees. Repeat this 3 to 5 times, trying to go a little lower down each time.
