Yoga for the splits !
A non-exhaustive list of poses for hips and hamstrings.

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Yoga for the splits !
A non-exhaustive list of poses for hips and hamstrings.
Yoga for hip openers
hello friends! ever since these photos of me started making the rounds on tumblr, the most common question i get asked is “what are hip openers?” so i thought i would make my next guide focused on that. hip openers are poses that help to loosen the muscles that connect to the hip joints. remember that these muscles are often very tight and be careful not to overstretch yourself. loosening the hips happens very very gradually. incorporating some of these poses into your yoga practice can help to achieve both front and side splits!
ps. i tried to put these in a coherent order so that you can flow through them with one leg, then go back and repeat the flow using the opposite leg!
standing wide-legged forward fold - put your feet wider than shoulder width and bend forward while keeping the back as straight and flat as possible. you should feel the stretch in your hamstrings - hold for a few breaths, then rotate around to downward facing dog.
lizard pose - start in downward facing dog and raise one leg up behind you, then swing it through to place your foot next to your hand, on the outside. keep your front knee at a 90 degree angle and sink into a deep lunge, with your back knee on the floor and leg extended. you’ll feel this one in your back leg’s hip flexor (along your hip crease) and also deep in your front leg’s hip joint.
pigeon pose - from lizard pose, move your hand to the outside of your front foot, keep the knee bent, and pull your foot across so it’s near the opposite hand. bend the knee as generously as you want - the closer it is to being parallel with your body, the deeper the stretch. rest here, or go down to your elbows, or even lay forward as you advance in the pose. hold for 5 breaths.
seated wide-legged forward fold - extend both legs wide as far as is comfortable. rest here, and then bend forward with a straight back. i also like to stretch by reaching toward one foot and then the other.
head-to-knee forward bend - extend one leg and bend the other at the knee. gently bring your head to your knee while keeping your back straight and your core engaged. if you can’t get down far, just keep your back straight and hold for 3-5 breaths.
wind relieving pose - come on to your back, bend one knee and interlace your fingers on your shin bone, about two inches below the knee. pull gently toward your body, keeping your back flush with the ground and engaging your core. you can also rotate your knee gently here.
happy baby pose - bend legs and grab for the inside of your heels, and try to keep your back completely flush with the mat - this will give you the deepest stretch in this pose! you can also roll a bit to massage your lower back.
reclining goddess pose - release legs from happy baby and let them fall open to the floor. try to keep your lower back close to the ground and put arms wherever is comfortable. relax here and appreciate your fantastic body!
hopefully this helps to answer some questions about hip openers! these the poses i focused on when i was trying to achieve the splits, but having loose hips can help with all kinds of other yoga poses and can also release a lot of tension from your lower back. happy hip-opening! :)
mat: Manduka Pro Black Sage
clothes: sports bra - lululemon flow Y IV, shorts - nike, hoodie - lululemon scuba, socks - smartwool
Yoga poses for better balance
Balance poses challenge and strengthen the ankles, knees and pelvis in standing poses, the wrists, elbows and shoulders in poses that are dependent for these to balance. Mentally, balance poses challenge our self-image, help us find courage and help us let go - especially of our image of what we can or cannot do! Remember to have fun falling, trust yourself and don’t judge or criticize yourself. You are where you are and that is precisely where you are supposed to be :) All comments or questions are as always warmly welcomed. Lots of love and light Namaste @mimiyoga
Hip opening yoga - https://weheartit.com/entry/113208735/via/19314140
Doing this everyday until I’m finally able to do the splits:)
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Catherine Elizabeth shares her favorite stretches to help you get your splits down!! This tutorial is based on Ballet, Dance & Pilates.
I am determined to learn to do the splits.
Happy 1st day of July and 1st day of #journeytosplits! These are the 5 foundational stretches you need to do today. Spend 1 min on each move (each side) today for a total of 10 min! Comment if you posted your pic today so I can go take a look! #blogilates
I saw your post about feature dancing and the splits. I've had a lot of girls you can get into side splits in just a few weeks if you work at it. I have really tight hips and there's a vid on YouTube called like yoga for tight hips with Tara stiles ? It's excellent and def opens them up. It's only like 5 minutes long (one side) and isn't really yoga but just showing you poses. It's important to hold stretches for 30-60 seconds at least. Good luck! You're my stripper idol :-)
Thanks so much! I’ll check it out
i case any of you have hip trouble maaharaam
big problem of mine.
No lie, some of these look like some bomb ass sex positions.
They are excellent before, during and after sex not that I would know personally. 👀
Bye y'all my hips really are tight lol. I love pigeon
i would dead ass be glad to be fucked in happy baby and wide-legged split omg
Fitness Model Golden Moeras is showing you a basic yoga routine to help you get more flexible. This will be a great workout to do after your weight lifting w...
The yoga sequence I did this morning - quick but effective!
chest/tris:
bench press: 4x8 @ 50, 50, 60, 60
incline dumbbell press: 4x8 @ 40, 45, 45, 50
low cable crossover: 3x10 @ 30, 30, 40
push ups: 3x8 (half) / 3x8 (from ground)
assisted tricep dips: 4x6 @ 40, 25, 25, 10
skull crushers: 3x10 @ 20, 25, 25
tricep pulldowns: 3x10 @ 35 / 2x3 @ 42.5
bent-over extensions: 2x10 @ 20, 30
back/bis:
bent over rows: 3x10 @ 55, 55, 60
cable rows: 3x10 @ 85, 90, 90
lat pulldowns: 3x10 @ 70, 70, 75
assisted pullups: 4x5 @ 55, 40, 40, 40
one arm dumbbell rows: 4x8 @ 30, 30, 30, 35
hyperextensions: 3x12 @ 35
barbell curls: 3x5 (x3 variations) @ 40
quads/calves:
leg press (single leg): 3x10 @ 90
leg press wide stance ss narrow stance: 4x8 @ 180, 200, 220, 230
leg extensions (both legs): 3x10 @ 90
seated calf machine: 4x8 @ 50, 50, 70, 70
leg press calf raises: 4x20 @ 90, 180, 180, 90
squats: 7x5 @ 45, 65, 75, 75, 85, 85, 95
hip abductor squats: 4x8 @ 250, 250, 270, 270
box jumps ss kettlebell swings: 4x8 @ 12 kgs
shoulders:
sitting military press w/ dumbbells: 4x8 @ 35, 40, 40, 40
ss front raises/lateral raises: 3x10 @ 15
upright rows: 3x10 @ 45
rear delt rows: 5x8 @ 10
shrugs: 3x10 @ 70, 70, 80
lat pulldown rear delts: 4x8 @ 70, 70, 75, 75
face pulls: 3x10 @ 25, 30, 30
GLUTE ISOLATION EXERCISES. REPS AND SETS INCLUDED.
glutes/hammies:
hamstring curls: 4x10 @ 30
glute pushdowns: 4x8 @ 70, 85, 85, 85
smith machine bridges: 4x8 @ 130, 140, 140, 140
deadlift ss straight leg deadlift: 3x8 @ 115, 125, 125 / 3x4 @ 135
hip abductors: 3x10 @ 130
cable machine side leg raises: 4x8 (per leg) @ 5
curtsy lunges: 3x8 @ 20
chest/tris:
bench press: 4x8 @ 50
incline dumbbell press: 3x10 @ 40, 40, 45
low cable crossover: 4x8 @ 20, 30, 30, 30 / 1x5 @ 40
push ups: 3x5 (half) / 3x5 (from ground)
assisted tricep dips: 4x6 @ 40, 25, 25, 25
tricep extensions: 4x7 (per arm) @ 10, 10, 10, 15
tricep pulldowns: 5x8 @ 30, 35, 35, 35, 35 / 2x3 @ 40
bent-over extensions: 4x8 @ 20, 25, 25, 30