From time to time I watch yoga videos on YouTube. There are always inspiring yogis. One yogi I really appreciate is called Yograja. He has recorded ten videos with which you can learn the splits. You can practice with the videos. I often prefer to write down the exercises and then practice the sequence from my head. In the following blog post I have photographed the exercises of the 1st day. The exercises start easy and get more advanced every day. Yograja recommends practicing 3 videos in a row.
Here is the link to Day 1 Splits with Yograja.
Translated with www.DeepL.com/Translator (free version)
Warm up: The first positions loosen up the muscles, as well as the last exercises of the sequence.
The first four exercises are also still light warm-ups. Forward bends alternate with backbends.
Buddha konasana is a challenging pose for many. The position opens the hips. This is followed by a backbend. The sequence is very nicely balanced.
Almost at the end comes the main part. The positions stretch the hip flexor and the back muscles of the legs. These are exactly the muscles that need to be stretched when learning the splits. It is important to note the position of the feet. The foot of the extended leg is at 90 degrees to the body. The toes move towards the body, the verse is stretched. In this way, the stretch is intensified.
I put a towel under the knee which rests on the floor.
At the end, the legs and arms are shaken out again. The leg muscles get a massage. The hips are also loosened again by sitting in Buddha konasana and swinging the knees down and up.
The next 9 days I will photograph the other sequences. The more sequences you have practiced, the easier it is to create your own series of exercises that are tailored exactly to your needs.
Enjoy the YouTube channel of Yograja.