This post is also inspired by Yograja.
It shows many variations. Ultimately, it stretches the hamstrings and hip flexor. The important thing is to hold the position, tense the muscles and then step by step go a little further into the position. It takes time.
In the first two positions the muscles and joints are loosened. The second positions show stretches to warm up the body.
There is no way around the lunge. The position in pictures three and four can be practiced both dynamically and statically. In picture three, the leg outside the hands is pushed forward at an angle. If the verse is on a towel, the foot slides forward more easily.
In picture three, you can bend and stretch the leg extended backwards. When the leg is stretched, the stretch is more intense.
In the first image, the foot presses against the wall. The position is more intense when the leg is bent.
In the middle pictures, one leg is stretched to the side. This position can also be practiced dynamically and statically. It is important to go into the hollow back. The energy of the stretched leg goes to the body. The center of the body pushes down.
The rightmost position must be held for a long time to feel the effect. It can be very relaxing.
In the end, he body is loosened again. The twists balance the body.
Four to five positions are sufficient. If you practice these consistently and correctly, you will certainly get further. I will see if that is true.
For one month I have already concentrated on the splits. At the end of May I will see how far I have come. Until then: keep practicing.