Get Your Middle Splits ???? #shorts #strength #yoga #fitness - Video

Get Your Middle Splits ????

These dynamic yoga mobility movements will help you with your goal of working towards middle splits. They are designed to improve both strength and dynamic and passive flexibility of the hip joints and inner thighs. Suitable for all levels - beginners (&everyone) be gentle with your body & do what feels right for you in your body. Be sure to check the safety & alignment cues as well as watch for modifications!


1. Kneeling Lateral Lunge: Encourages pelvic alignment & opens the hips/ inner thighs. Keep left knee under the left hip & extend the right leg. Hips & chest face forward, not sideways. Inhale lengthen through the crown, engage your core slightly. Exhale, bend into the right knee. Right knee tracks over the foot - not collapsing inward. Go as deep as what feels right for you. Do other side.

2. Dynamic Frog: Encourages passive/active flexibility + opens the hips/ hamstrings. Starting on all fours (wrists under shoulders, hips over knees). Slowly walk your knees apart as far as what’s comfortable for you. Keep the knees in line with the ankles, allowing inner edges of feet to rest on the floor. Lower to forearms or stay on hands. Start with hips in line with the lines. Inhale, gently press the hips back towards your heels. Exhale, shift the hips forward. Avoid overarching your back. Place folded blankets under knees if desired.

3. Supine Straddle Flow: Opens the hip joints. Improves mobility & dynamic flexibility in the inner thighs & hips. Start supine, bring knees into chest, then circle them outwards, allowing them to come wide. Open & extend the legs out to either side. Place hands at the ankles, calves, or inner thighs (just not on the knees), gently and slightly lift your hips, finding a supine wide-leg forward fold. Bend your knees if needed depending on your level of flexibility.

4. Dynamic Surfer Pose: This movement supports middle splits because it stretches the inner thighs, opens the hips, builds functional strength, & active flexibility. From a wide-leg stance (feet ~3-4 feet apart, toes a bit out). Engage your core, lengthen your spine. Shift your weight to the right leg, bend the right knee deeply, and sink your hips low (adjust depth to your mobility & comfort). Engage your legs and rise back to centre. Repeat on other leg. Keep your knee tracking in line with your toes to protect your joints. Beginners: Ensure proper alignment & do not go too deep at first).

*Always check with your healthcare provider before starting any exercise program, to ensure it’s appropriate for you, your body, and your unique situation.

READ BEFORE ATTEMPTING:

*Always check with your healthcare provider before attempting any exercise program, ease off any movements if you experience any pain. *These are my own personal routines, I am not responsible for any injuries*

Disclaimer: I want to note that this video was made for educational & artistic purposes only. The main purpose of this video is to professionally showcase stretches to achieve splits, yoga stretches, and stylish outfits. I am wearing typical yoga attire that provide comfort during stretching. I am wearing a bikini and bath suit coverup, which is typical attire worn before, during, and after swimming in a hot climate and that provides comfort during stretching.

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