How to Stretch for Splits, Scorpion and Other Positions
Start stretching., Breathing is crucial as the more you breathe, the less pain you'll be in. , Start with one leg of you choice forward in a lunge., Hold this for 30 seconds, then take a deep breath., Start by dropping your back leg to the ground...
Step-by-Step Guide
-
Step 1: Start stretching.
For the first stretch, start by placing your feet just a little more than shoulder width apart, and lean down to touch your hands to the floor.
Hold this for 30 seconds, before coming up and repeating.
After you have done this twice, repeat the same process, but leaning towards one leg, then repeat with the other leg. -
Step 2: Breathing is crucial as the more you breathe
, Be sure your knee is over your ankle, creating a 90 degree angle, and that your back leg is straight, to ensure safe stretching., Then put your elbows on the floor and continue stretching; hold this for 30 more seconds. , Use your opposite hand to grab your foot and pull it upwards, making sure your knee is still on the ground and your front leg is still sitting at 90 degrees.
Hold for another 30 seconds. , Push your hips forward by placing your hands on your front knee, keeping that knee above your ankle.
Hold for 30 seconds. , Point your toes and lean forwards, trying to keep your back straight, as well as trying to reach your hands to your toes.
Hold for 30 seconds. , If the pain becomes unbearable, stop immediately and only go as far as you're comfortable. , Keep it straight and locked, with toes pointed.
It is perfectly okay to not have your back leg straight to start out, but keep in mind that is what you're working towards.
Take deep breaths and imagine yourself sliding down with both legs straightened.
Hold for 60 seconds. ,, Your legs will be already warmed up, but your back is really going to need to be stretched for these positions. , Once sitting comfortably in your splits, lean backwards to grab your back leg, hold for 30 seconds, repeat each leg. , An easy way to warm up your back would be by doing the classic "bridge" yoga pose.
This is done as follows:
Lay on the ground with your hands beside your head, fingers facing down towards your legs.
Your feet should be on the ground with knees in the air.
Now, push up until your arms are straightened.
Eventually, you should be able to get your legs straight as well.
Hold this bridge for 10 seconds, repeating 3 times, being sure to come down and roll out your back in between each bridge. , This may seem repetitive by now, but practice makes perfect.
For this one:
Sit on your feet.
To begin, stretch upwards so that your bottom is no longer atop your legs, but you have kept your legs and feet in the same position.
Now, lean backwards, and aim to grab your ankles.
Hold for 30 seconds. , At first, you may need help with your balance, so be sure to hold on to something if you have never done so before.
Start by lifting one of your legs off the ground by bending your knee and bringing your leg behind you.
Once you can reach, cup the outside of your foot with the corresponding hand, and pull upwards towards your head.
Once you can reach with the other hand use that hand to grab the other side of the foot to bring upwards towards your head.
Hold for 30 seconds, and remember to pull your scorpion upwards, not in front of you! , Seen on girls doing it on the beach, in public, and wherever they can can make anyone jealous, but here is the stretch that can give you this wonderful asset, and all you need is one thing––a doorway. , Slowly, start sliding one of your legs up the doorway, as far as you can get it.
If you have your splits, you should be able to get it straight with both legs straight against the frame.
Hold this stretch for 30 seconds. , Hold for 60 seconds, repeat on the other leg. , If you use these stretches daily, you should be able to become as flexible as you dream, but remember, you get what you work for, not what you wish for! , -
Step 3: the less pain you'll be in.
-
Step 4: Start with one leg of you choice forward in a lunge.
-
Step 5: Hold this for 30 seconds
-
Step 6: then take a deep breath.
-
Step 7: Start by dropping your back leg to the ground.
-
Step 8: Drop your back leg altogether.
-
Step 9: Sit back onto your back leg so your foot is underneath you
-
Step 10: with your front leg in front of you
-
Step 11: extended with your knee locked.
-
Step 12: Be careful not to push yourself into the splits
-
Step 13: as that is when injuries occur.
-
Step 14: Slide your front leg forward.
-
Step 15: Repeat the lunge and splits steps for the other leg.
-
Step 16: Say that you have your splits and want to work on a scorpion or a needle.
-
Step 17: Lean back in your splits.
-
Step 18: Do bridges.
-
Step 19: Do more back stretching.
-
Step 20: Pull a scorpion.
-
Step 21: Perform the most impressive of the stretches––the needle.
-
Step 22: Start by standing against one side of the doorway
-
Step 23: with your elbows on the opposite side.
-
Step 24: instead of having your elbows on the door frame
-
Step 25: push your back into a stretch by using your hands to push on the door frame to get your back closer to your legs.
-
Step 26: Practice regularly.
-
Step 27: Finished.
Detailed Guide
For the first stretch, start by placing your feet just a little more than shoulder width apart, and lean down to touch your hands to the floor.
Hold this for 30 seconds, before coming up and repeating.
After you have done this twice, repeat the same process, but leaning towards one leg, then repeat with the other leg.
, Be sure your knee is over your ankle, creating a 90 degree angle, and that your back leg is straight, to ensure safe stretching., Then put your elbows on the floor and continue stretching; hold this for 30 more seconds. , Use your opposite hand to grab your foot and pull it upwards, making sure your knee is still on the ground and your front leg is still sitting at 90 degrees.
Hold for another 30 seconds. , Push your hips forward by placing your hands on your front knee, keeping that knee above your ankle.
Hold for 30 seconds. , Point your toes and lean forwards, trying to keep your back straight, as well as trying to reach your hands to your toes.
Hold for 30 seconds. , If the pain becomes unbearable, stop immediately and only go as far as you're comfortable. , Keep it straight and locked, with toes pointed.
It is perfectly okay to not have your back leg straight to start out, but keep in mind that is what you're working towards.
Take deep breaths and imagine yourself sliding down with both legs straightened.
Hold for 60 seconds. ,, Your legs will be already warmed up, but your back is really going to need to be stretched for these positions. , Once sitting comfortably in your splits, lean backwards to grab your back leg, hold for 30 seconds, repeat each leg. , An easy way to warm up your back would be by doing the classic "bridge" yoga pose.
This is done as follows:
Lay on the ground with your hands beside your head, fingers facing down towards your legs.
Your feet should be on the ground with knees in the air.
Now, push up until your arms are straightened.
Eventually, you should be able to get your legs straight as well.
Hold this bridge for 10 seconds, repeating 3 times, being sure to come down and roll out your back in between each bridge. , This may seem repetitive by now, but practice makes perfect.
For this one:
Sit on your feet.
To begin, stretch upwards so that your bottom is no longer atop your legs, but you have kept your legs and feet in the same position.
Now, lean backwards, and aim to grab your ankles.
Hold for 30 seconds. , At first, you may need help with your balance, so be sure to hold on to something if you have never done so before.
Start by lifting one of your legs off the ground by bending your knee and bringing your leg behind you.
Once you can reach, cup the outside of your foot with the corresponding hand, and pull upwards towards your head.
Once you can reach with the other hand use that hand to grab the other side of the foot to bring upwards towards your head.
Hold for 30 seconds, and remember to pull your scorpion upwards, not in front of you! , Seen on girls doing it on the beach, in public, and wherever they can can make anyone jealous, but here is the stretch that can give you this wonderful asset, and all you need is one thing––a doorway. , Slowly, start sliding one of your legs up the doorway, as far as you can get it.
If you have your splits, you should be able to get it straight with both legs straight against the frame.
Hold this stretch for 30 seconds. , Hold for 60 seconds, repeat on the other leg. , If you use these stretches daily, you should be able to become as flexible as you dream, but remember, you get what you work for, not what you wish for! ,
About the Author
Doris Richardson
Writer and educator with a focus on practical lifestyle knowledge.
Rate This Guide
How helpful was this guide? Click to rate: