However, for those that do, splits can bring a sense of accomplishment and empowerment – and there are different ways to practice yoga for this remarkable feat.
Many people are having trouble getting into full splits due to a tight hamstring, and there is an entire section of poses for yoga that will help you achieve it.
Read about some of the fantastic benefits each pose has, and understand how to apply them to your practice.
The following yoga poses can help stretch the muscles and flexibility in the hamstrings, glutes, hips, and quads. Practice these frequently to one day practice the Full Splits Pose.
Seated Forward Bend (Paschimottanasana)
This position is known to increase hamstring flexibility steadily. It’s easy to alter your spine alignment on the floor, but sitting on a folded blanket will help you gain length without risking injury. Hold Paschimottanasana for 5 minutes at least twice a day.
Low Lunge (Anjaneyasana)
The Low Lunge is ideal for stretching the splits. Regular practice of it will help you have better hip flexibility, essential for achieving the full splits.
In addition, this is a great pose to do if you're travelling, as it will help you avoid cramps and other common injuries.
This pose increases hip flexibility like the low lunge. Lizard Lunge is a bit more complex of a hip stretch, so take it slowly and use blocks if you need to.
You have trouble getting into the pose; lying down on the floor with your legs together will help.
Reclining Hand-To-Big-Toe Pose (Supta Padangusthasana)
If you have super tight hamstrings, then you should try this pose. It’s a mild hip opener that will help you gain flexibility and lengthen the spine.
This pose is also suitable for those who have minor knee problems, as it will help strengthen the muscles around your knee. Add a yoga belt as an assist to make it easier on you and decrease injury.
Similar to Lizard Lunge, this pose tones your hips and thighs. Lizard Pose also stretches your shoulders and back.
If you have higher pain tolerance, stay in the pose for more extended periods to increase flexibility in muscles that will help open up the full splits.
Head-to-Knee Forward Bend (Janu Sirsasana)
This classic yoga pose increases flexibility in the hamstrings and quads by stretching your legs out behind you one at a time.
This pose can be easy to modify, depending on what alignment you can get into.
Inclined Body Twist (Supta Baddha Konasana)
This pose is challenging and only for those who have a high level of flexibility. It’s a move that will stretch out the entire body and will help you feel the splits.
If you're feeling up for it, hold this pose for at least 5 minutes every day.
Cat/Cow Pose (Parsva Bakasana)
Cat/Cow Pose is an essential pose that will build flexibility and strength in the hips and pelvic floor area.
It's one of the most challenging poses to master, but the cat/cow pose will improve your splits if you practice it often.
Upward-Facing Dog (Upavistha Konasana)
Urdhva Dhanurasana is another excellent pose to stretch your thighs and back hip flexors. This pose can be approached with six to eight blocks under your shoulders, depending on the space you have.
Happy Baby Pose (Ananda Balasana)
Ananda Balasana is a deep hip opener in a reclined position. Furthermore, it also helps to relieve the body from tension.
You usually practise this pose towards the end of a yoga class when your body is already warmed up and supple, ready to begin winding down to prepare for the final Savasana.
Reclined Butterfly Pose (Supta Baddha Konasana)
It is most likely that if you’re a beginner, this pose will be the hardest to get into because it requires a high level of flexibility in your hips and legs.
Slowly push your hips up and away from the floor, being careful not to hyperextend your knees.
Reclining Quad Stretch (Supta Matsyendrasana Variation)
This pose is for the quads! Quads are another vital area to stretch before being able to achieve a Full Split safely. That muscle can be particularly prone to stubborn tightness.
Spend 5 minutes on this pose every day – don't push it for too long, and gradually increase the practice on each stretch every time.
Supine Spinal Twist (Supta Virasana)
It is another tricky pose but can be pretty helpful if you’re in a bind. It will loosen up the back hip flexors, which are very difficult to reach without breaking your back or straining your spine.
Pigeon Pose (Eka Pada Rajakapotasana)
This pose is great if you’re looking to draw the legs away from each other gently. Pigeon pose stretches your glutes, quads, and inner thighs while strengthening your hip flexors and stretching your hamstrings.
Bound Angle Pose (Baddha Konasana)
This pose is known to increase mobility in your hips and groin while relaxing the lower back, making it a go-to for yogis who spend a lot of time sitting at a desk or on their feet all day.
The Full Splits pose an advanced yoga pose for skilled yogis. It’s a challenge to maintain the proper alignment of your body and spine on the floor, but once mastered, this pose will be a powerful and effective way to exercise your body.
If you manage to get into the full splits, you will develop a whole new level of flexibility in your body that you never thought possible.
This year, get into your full splits by practising these stretches every day and working your body to achieve the pose. Remember that flexibility is an attitude and mentality that will continue to grow as long as you practice yoga.
Use this article as a guide to improve your flexibility. And remember that if you're not able to get into the splits yet, don't give up! Instead, keep practising and applying these techniques until you reach your full potential and finally achieve the splits.