How I did it: I somehow realized, at the tender age of 12, three basic princples of stretching. 

1) When you reach the limit of your present stretch, RELAX completely.

2) When you are relaxed at the limit of your present stretch, FEEL beyond to where you intend to stretch.

3) Don't force anything.

Lessons & tips: For the front back splits, start on your hands and knees, best is a carpet or yoga pad.  Never start standing up.

THE POSITION:
Slide one foot forward until it is between your hands, under your face.   Your bent knee will be close to your chest or touching it.  The sole of your foot must be flat to the floor.  The line up should be hand-foot-hand.

Now rest your weight into that front foot.  It is good to be able to rest your chest against your knee. If your chest does not reach your knee, try inserting a cushion or pillow.

The back leg should be completely parallel to the front one. Don't let your knees turn inward or outward.  If the back foot is uncomfortable, try softening the pressure on your arch with a small cushion, rolled towel, or foam pad.

THE MOVEMENT:
Leaning your weight into the front leg, allow the back leg to lengthen as far as it will, keeping the knee towards the floor, and keeping your hips even with each other, and your hands still flat on the floor.

Next, rest your back knee back to the floor.  Rock your weight back onto that knee (keep it padded if necessary), and straighten the front leg as much as it will go.  Keep the hands on the floor where they were.  Don't let the front knee turn inward or outward.   If your chest leaves the front thigh, that is fine.

After a few seconds, rock forward again, leaning the weight on the front foot, which is flat to the floor again.

After another few seconds, rock backward again, leaning the weight on the back knee, keeping your torso as close to the front thigh as you can.

Rock backwards and forwards, always relaxing at your limit and feeling beyond to a greater stretch.

THE SPLIT:

When you have generated some heat in the body and the muscles are feeling looser, you can see how far your split has gotten.

Keeping the weight on the back knee, let the front foot slide further forward than your hands.  Keep your hands on the floor for balance and safety.  Keep both knees facing floor and ceiling, rather than to the side.

If you are able to stay in this split for a while, breath naturally, relax, and feel further than your present stretch.

THE FUTURE:

If you do this every day as part of a workout of at least 15 minutes, you will have very quick results.  You have to be wise about not forcing or making fast moves.

Once you are able to do the split with both legs straight, gently raise your chest up, using strong finger-tip pressure into the floor for support.  Lift your face and enjoy the beauty of your form!!!

Resources: For tight muscles, I've enjoyed rubbing with a drop or two of Basil and Lavender essential oils combined.

Jun 26, 01:15AM PDT | 0 comments | 2 cheers