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Are you stuck in your #splitsprogress even if you are stretching or practicing yoga since a long time? The muscles in the back of your thighs (hamstrings), in the front of your thighs (quadriceps) and front of the hip (hipflexors) are #stretchedout and you are able to arch the spine to a certain degree, but you still can’t nail the #frontsplit ?
READ ON:
The splits ( #hanumanasana ) often comes with alignment rules as “hips even”, back knee down” etc… Anatomically, “evening out” the hips is impossible in this asymmetric pose. Your hips will always be “uneven” or slanted in a certain degree because your front thighbone (femur) is in flexion, and your back leg is in extension.
Another misconception (especially in yoga) is that turning the back leg out is “dangerous” or “wrong”… Although it is done in gymnastics, dance, martial arts and even in yoga in #warrior2 .
Truth is that after tension is stretched out, some of us are stuck in the hipjoint doing splits according to ONE FITS ALL alignment rules, due to human skeletal variation.
Explore if you can get the possible #compression in the #hipjoint out of the way by: – taking your frontleg and/or backleg wider (away from center line)
– turning the backleg out so that the knee is pointing to the outside instead of downwards, perhaps bending the back leg slightly with the knee out – Folding the body more forward
Or a combination of these.
Be safe: warm up and stretch out first, take it slow and gentle, and stay away from any painful or too intense sensations!
Your splits won’t LOOK as the splits of someone else because your bones are not the same!! If you still can’t lower the hips down, know that the function of the splits is to stretch the hamstrings of the frontleg, the groin, the quads and hipflexors of the back leg and to create an uneven backbend (extension of the lumbar and slight rotation of the thoracic spine) and that you can get these benefits with OTHER poses / stretches!
Personally, my legs in split position are both abducted (moved away from the centerline) to avoid compression in the hipjoint.
#functionalyoga #yourbodyyouryoga #flexibilitytraining #stretchingtips
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