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Being able to do the splits is important for dancers and gymnasts, but many people who do yoga also want to increase their flexibility and do the splits. If you are flexible already it shouldn’t take too long, but if you don’t have much flexibility at the moment it could take quite a while for you to get there. Here are some tips to Increase Flexibility and do the Splits:

1) Always warm up – it is important to do a full stretch and warm up before you attempt to do the splits. If you don’t do this you are in danger of pulling a muscle. Do some nice gentle full body stretches, or do your yoga routine before you start doing any splits.

2) Try the Kneeling Lunch stretch – go down on your knees as if you were about to propose and then stretch one of your legs backwards. You’ll normally feel a stretch in your hamstring. Make sure your hips are square and you don’t let your front knee go over your toes. Hold this stretch for around 30 seconds or so- you should feel a stretch but not any pain. If you feel pain you are stretching too far. Be sure to do this on both legs.

3) Lying Back Leg Stretches – next lie on your back and gently stretch one of your legs towards your face. Keep both legs straight and your back firmly on the ground hold this stretch for around 30 seconds and then change legs.

4) Get a Partner to Help – another way to increase flexibility for splits is to get a partner to help you. Repeat stretch 3 above and get your partner to help push your leg back (not too hard though!)

5) Full Splits – You may not want to try this immediately if you are not flexible yet. Do the above stretches every day until you feel that you are able to try the full splits. Just go into the position mentioned in stretch 1 above, but this time ease your front leg into the straight position. Use your hands to support you. It may feel slightly uncomfortable at first, but just hold the position for 30 seconds. Be sure not to stretch so far that it hurts.

Practise all these exercises on a daily basis to increase flexibility for splits and you’ll be doing the splits in no time!

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