How To Work Up To The Splits With Pictures

To do a downward dog pose, stand and bend from your waist towards the floor, then extend your legs back into a plank position. Push your hips up into an upside-down V pose, letting your heels fall towards the floor.

For a less intense stretch, keep your front leg slightly bent so your muscles can relax.

If you feel any strain or pain in your knees, stop and return to butterfly pose.

You can find blocks at fitness or yoga stores and online.

Take your time and don’t rush your way into a full splits, as this could result in injury. Practice your modified versions for as long as it takes you to feel confident and comfortable doing them.

It’s normal to feel a gentle or moderate pressure on your hip flexors and hamstrings. Stop immediately if you feel any pain or discomfort, especially in your knees. [18] X Research source

Remember to always listen to your body and stop immediately if you feel any pain.