The pictures are taken in March 2023

Any position that stretches the thigh, hip flexor or hamstrings is a forward splits exercise.

There are many positions that target individual body parts. Picture one shows how I stretch the thigh. The knee is almost against the wall, the leg is bent. The foot and the upper body press against the wall. You can clearly feel the stretch in the thigh.

In the second exercise, both thighs are stretched at the same time.

In picture three you can see an exercise that actively stretches the hip flexor.

Picture four shows the splits while lying down. Since gravity does not push the body against the floor, if you are lying on your back, you can only support the position with the strength of your arm.

Some days it is sufficient to perform exercises more simply. Not always you have enough energy to face the demanding positions. The most important thing is to keep at it.

Not every day shows progress. It will bring something, I think to myself sometimes. In a few weeks you will see, if this is true. If it doesn't work, you can plan other exercises. Nothing has to be fixed forever. In this respect, I'm moving away from the default in the Ashtanga yoga community, which is to practice the prescribed asanas, come what may. I had to become more flexible. The reason was my sacroiliac injury almost 7 years ago. I had to become much more attentive to my body. I had to find solutions on how to keep practicing. This included being more flexible with yoga sequences.

What is possible today, I ask myself.

You have to feel when you stretch or when your muscles tighten. You don't have to suffer pain. One should avoid sudden pain, pain at the joints (knees). With time you learn to interpret the messages of the body. The pain threshold when stretching shifts over the years. One learns how to deal with the feeling. On the one hand, one remains calm. Breathing helps to relax. The pain disappears.

Quite a few exercises prepare the splits. But in the end you have to practice it. Just doing preliminary exercises is not the solution.

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