Yograja

Day 3 - splits

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Today I document in pictures the 3rd day of the split series with Yograja. Positions repeat themselves. New variations are introduced, but also new positions. The individual positions are repeated. There is a dynamic phase and a static phase.

To engage in the series is also to learn.

I like the relatively short warm-up phase. This makes it easy to squeeze in a second yoga session in the evening.

Translated with www.DeepL.com/Translator (free version)

During this warm-up you stretch your upper body upwards. Then you bend forward. The positions are designed to stretch the back leg muscles. If the toes are stretched upwards, this intensifies the position. When you look up or forward, your back remains straight.

The first two positions prepare for the sideways split. It is important to position the feet relatively far apart. The knees should not move inward, but point toward the foot. When the elbows are placed on the floor, the position is intensified.

The next position stretches the hip of the leg extended backwards.

The next positions are lunges. If the elbows can reach the floor, it intensifies the position. First, the foot is firmly on the floor. In the variation, the knee moves to the side. Each variation stretches the body differently. It is a journey of discovery.

The positions speak for themselves and are also already known. Ultimately, you also have to practice the splits and not just do exercises for it.

The next position can be practiced dynamically and statically. Twelve times move the outstretched leg to the side and back. This warms and stretches the hips. First always comes the dynamic part, and then the static. I always put towels under my bent knee. I also put a towel under the foot of the extended knee as well to slide to the side more easily. When you get to the static part, the body pushes down. The foot is not pointed so as not to facilitate the stretch. Muscles are tensed, both the leg muscles and the abdominal and pelvic floor muscles.

And already the end is reached. The legs are shaken out again. In the second position, the knees move up and down to loosen the hips. The twists neutralize the exercises.

You can also get inspiration from this series. You can try to integrate positions into your daily exercise.

Day 2 - splits

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This is day 2 of a split sequence created by Yograja.

The beginning.

In this sequence, the foot is first guided to the lower abdomen, then to the chest and finally to the head. The exercise aims to open the hips. The right side is stretched first and then the left. In the picture you can see only the right side. The back remains straight.

I love this position. It is important to tense the leg muscles. The body then quickly adapts to the stretch and you can go deeper into the position. The legs can eventually be moved further apart. The upper body may come closer to the floor. You have to take your time for these types of positions. The hips tilt forward, creating a hollow back as you move forward.

There are so many variations of the lunge. All of them are good. You have to find the right ones for you. A position should be challenging, but not frustrating. Staying in the position longer is a method that stimulates the stretching process. Only when the body is relaxed does it stretch.

For the position in picture two, it would be good for me to rest the hands on two blocks to keep the body upright. That way I fall forward more or less. That takes the stretch out of the right hip.

The end: the muscles are shaken out again. Twists relax the back and hips and neutralize the intense stretches.

You don't always have to do all the exercises, although I really like the sequence. The duration of this sequence is 20 minutes. It's worth watching it on YouTube.

My exercise sessions are more focused when I have a sequence in my head and don't have to keep looking at the screen. However, sometimes it is easier to be guided through an exercise. So many options, so little time.

Day 1 - splits

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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.