In order to really do the splits, you need serious flexibility in your hamstrings and hips. These four moves will target those areas, loosen you up, and get you on your way to finally doing the splits!
Begin standing with your feet hips distance apart. Bring your arms behind you and interlace your fingers right below your sacrum (back of your pelvis). If you can, press the heels of your palms together in a double fist.
Actively pull your hands away from your shoulders to increase the stretch in your chest.From here, lean your chest forward and lift your hands up overhead as you fold your torso toward your thighs. Keep both legs straight. Make sure you're lengthening through your spine by reaching the top of your head toward the floor.
Stay like this for five breaths, and when you're ready to come out, actively press into your feet, engage your thighs, and slowly lift your torso back up to a standing position.
Sit on the floor with both legs extended in front of you. Bend your right knee and pull the sole of your foot against your left inner thigh.
Reach your right hand to the outside edge of your left foot so you can stack your torso directly on top of your left leg. Bring your left hand to the arch of your left foot. If you can't reach your hands to your foot, then reach out as far as you can, resting your chest on your left thigh.
Remember, the point here is to stretch your hamstrings, hips, and lower back, not to touch your foot.
Stay here for five breaths, relaxing your shoulders away from your ears. Then do the other side.
Sit down with your feet about three to four feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.
Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands down your legs or on the floor in front of your head.
Go down as far as you need to feel a stretch in your hamstrings, but you don't want to feel pain. Hold for five breaths.
Kneeling Hip Flexor
Fold up a towel and place it about eight inches away from a wall.Kneel down and place your left knee on the towel and your toes against the wall.
Now place your right foot on the ground in front of you, and lower your hips until you feel a stretch in the front of your left hip. Make sure your right knee is directly above your ankle.
Place your hands on your front knee to help keep your torso straight. Stay like this for five breaths. Then slowly release and do this stretch on the other side.