Passive stretching is done with the help of external forces. In the picture on the left, it is the wall. The resistance allows me to go much deeper into the position. In the picture on the right (active stretching) you can see the difference.
Active stretching can also be done dynamically by swinging the leg upwards. Active stretching can also be practiced statically. For many positions it is a good idea to start with dynamic stretching. Afterwards you can hold the position (static stretching).
The pose on the right is often called needle pose. I have photographed it here only to show the difference. The pose is not part of my daily program.
I really like practicing the splits against the wall. You literally fly because your foot often lifts off the floor when you press your body against the wall. The position also strengthens the arms.
You pick a position you want to learn and along the way you get to know the position better and better. You learn how the joints work. You learn different stretching techniques (dynamic, static, active, passive). And you learn patience. Overeagerness often leads to injury and that always means a setback.
I think it's a good idea to hold the splits not just for one minute, but two minutes, three minutes to eventually 5 minutes.
Even today the beginning was hard. Once the first sun salutations were practiced, everything went great. Now I am looking forward to my exercise tomorrow morning.
Experiment.
Go on a journey of discovery.
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