Top 5 Yoga Stretches To Practice To Do The Splits In Four Weeks
Have you ever wished you could do the splits but thought this move was only reserved for talented gymnasts and yogis? The breakout success of popular Japanese yoga instructor Eiko’s latest book, Even the Stiffest People Can Do the Splits: A Four Week Stretching Plan to Achieve Amazing Health, suggests otherwise. Based in Osaka, Japan, Eiko claims that just a few minutes per day of her stretches for splits will have you mastering the pancake splits in just four weeks.
Ready to put Eiko’s stretches for splits to the test? Start with these five stretches to ease your way into doing pancake splits. Whether you’re in it for the health benefits or need a new party trick, Eiko’s stretches for splits will have you fully folded in as little as four weeks!
1.) Inner Thigh Stretch
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Step 1: With one knee bent, stretch out the other leg to the side, bouncing for 30 seconds.
Step 2: Do the same with the other leg.
Tip: Lift the heel of your bent knee if you are inflexible.
2. Sumo Stretch
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Step 1: Standing, point your knees out to the side, spread your legs to about twice the width of your shoulders, lower your backside and place your hands on your inner thighs, near your knees.
Step 2: Move up and down about 20 times.
Step 3: Next, stretch the groin and back by shifting each shoulder toward the middle in turn, while pushing harder with your hands.
3. Lifted Leg Towel Stretch
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Step 1: Loop a hand towel (or workout strap) over the underside of one foot, extend your leg (keeping your knee straight) and pull the towel toward your head with both hands.
Step 2: Hold for 30 seconds.
Step 3: Repeat with the other leg.
Tip: If this stretch is difficult, use something longer like a bath towel, rope or belt.
4. Chair Stretch
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Step 1: Sit on a chair backwards with your legs spread apart.
Step 2: Grab the back of the chair with both your hands and push the stomach out.
Step 3: Lean the upper body backwards about 45 degrees, and pull the back of the seat towards you.
Step 4: Gently bounce your groin up and down on the chair for about 30 seconds.
5. Wall Stretch
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Step 1: Lie on your back with your backside against the wall.
Step 2: Place your legs against the wall, spread them as much as you can without bending your knees or pushing too far and stretch for one to two minutes.
Step 3: Adjust the intensity of the stretch by varying how open your legs are and the distance between your backside and the wall.
Tip: If this stretch is difficult, it’s OK to only go as far as you can.
