Tips and Exercises for Splits

Tips and Exercises for Splits

Need advise on how to improve your splits or just getting started?!

Follow these tips and exercises.


The splits requires flexibility in the hips, hamstrings, glutes and quads. Our hamstrings are commonly tight because we often sit for a majority of the day, this can cause low back pain and tight hamstrings.

We would recommend using one of our yoga bricks or stretch bands to give you a deeper stretch to progress and gain flexibility.

If you are feeling pain in your joints then ease off the pose for a bit or come out of it completely until the pain is alleviated.


Before doing these stretches please ensure that you have a teacher or an adult present to avoid injuries.

  • Seated forwards bend
  • Low lunge: this pose increases flexibility in the hip. This promotes extension and flexion in the hips, which are both key when coming into the full splits pose.
  • Lizard lunge: use a yoga brick on the extended leg for a deeper stretch
  • Half split pose
  • Reclining hand to big to: use a stretch band to help you ease into this pose. This will also help to prevent any injuries.
  • Full splits with yoga assist: use the yoga brick to ease and assist you until you no longer need it.

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