How to practice splits when legs are stiff

It is very popular to practice yoga nowadays, because yoga postures are elegant, the body positions are flexible and natural, it makes people feel comfortable physically and mentally, and it can reflect a positive life philosophy. It is not only good for health, but also can cultivate an outstanding personal temperament. Through yoga practice, the body's flexibility can be greatly improved. Although the "splits" pose is simple, it is still quite difficult for people with stiff legs.

1. Seated Angle Yoga

When practicing, sit in the cane pose, inhale, spread your legs wide to the left and right to form a V shape, and let your arms hang naturally in front of your body. Exhale, raise your head, and look forward. Then lean your upper body forward and grab the big toes of both feet with the thumbs, index fingers, and middle fingers of both hands. Look at the ground and feel the stretching of your thigh muscles and ligaments. Hold this position for 15 to 30 seconds, then return to the cane sitting position and relax.

2. Downward Dog Yoga Variations

When practicing, start from Downward Dog. When inhaling, open your legs as far as possible to the left and right, with your feet turned inward and your legs kept straight. Exhale, push your hands slightly forward and side by side, keep your palms open and five fingers pressed against the ground, keep your forehead completely against the ground, and sink your shoulders. Depending on the bearing capacity of your leg ligaments and hip joints, you can try to press your hips down as much as possible, feel the stretching of your leg ligaments and the movement of your hip joints, and maintain this position for 30 to 60 seconds.

3. Strengthen single-leg balance yoga

When practicing, start from the standing mountain pose, bend your left knee and lift up your left leg. First, grab your left calf with your left hand and support your hip with your right hand. When you inhale, pull your left foot up with your left hand and stretch it toward the sky. Keep your foot straight and move your leg as close to your left waist as possible. Raise your right hand over your head and grab your left ankle. Put your left hand down and support the top of your right thigh with your palm. Slightly bend your right knee and look to the lower left on the ground. Feel the stretch of your waist and legs. Put your center of gravity on your right leg and keep your body stable. After holding for 15-30 seconds, release your right hand, put your left foot on the ground, and practice again on the other side.

4. Frog Pose Yoga

When it comes to hip-opening exercises, the frog pose is of course the last thing to do. As a classic pose for hip-opening exercises, the frog pose is also a relatively simple pose. It is very suitable for people with stiff bodies, and it is very helpful for stretching the knee joints, the front of the calves, and relieving dysmenorrhea. When practicing, start by lying on your stomach, stretch your arms side by side towards your head, with your palms facing down on the ground. Inhale, bend your elbows, support your forearms and palms on the ground, lift your chest away from inside, slightly raise your head, and look forward. Exhale, open your legs to the left and right, bend your knees while moving your thighs towards your upper body, make your calves in a parallel straight line, point the soles of your feet backwards, press the inner sides of your knees against the ground, sink your waist, and press your thighs towards the ground as much as possible. Hold this position for 30 seconds, then return to the prone position and rest.