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spartanvikingandalittlebitrogue:

sassyyogi:

Stretches for the Splits! 

I have been getting a few messages on what kind of stretches should be done in order to work towards a split, so I have finally put together a few poses that you can try out to improve your flexibility and to work towards a split! 

Besides these stretches, I have also used Becky’s guide to improve my flexibility and work on my splits as well, so these two are definitely complementary! <: 

1. Half Seated Forward Bend

This is to help you ease into the hamstring stretch. Try to keep your back flat, do not round your back, and hinge from your hips and move your chin towards your shin. Breathe deeply, inhalation to create space, exhalation to move deeper into the stretch. You can stay here for about 10 breaths. Alternate on the other leg.

2. Seated Forward Fold

This is a slightly more intense hamstring stretch as it stretches both legs at the same time. Similarly, hinge from your hips, keep your back straight, try not to collapse into the pose and round your back. Let your breath guide your movement - inhale to create space, exhale to move deeper into the stretch. Stay in this stretch for about 10 to 15 breaths, depending on how comfortable you are. 

3. Bound Angle Pose

Shift your feet as close to you as possible. Hinge from your hips, do not round your back, and slowly move your chin towards your toes. Make use of your elbow to push your knees down slightly. Keep breathing and try to use your breath to let go of the tension in your hips. This is a great hip opening pose which will be really useful when you get into your full splits later <: You can hold on to this pose for about 10 breaths. 

4. Towel Hamstring Stretch

I don’t really have a name for this, but this is a great hamstring stretch and it’s more intense than the previous hamstring stretches mentioned here. You can use a strap or a towel, make sure that your other leg is on the ground, flex your foot, and make sure that your hips are square on the ground as well. As you breathe, try to pull your foot towards you. Continue breathing and make sure that at every exhalation, you move your foot slightly closer to you until you’ve reached the edge. Remember, do not force into the pose as this might hurt your hamstring! Alternate on the other leg. Stay in each pose for about 10 breaths. 

5. Wind Relieving Pose

Not only is this a great hip opening stretch as well, it is a good pose to follow up after an intense hamstring stretch as it helps to relieve the tension in your back and your hamstrings. Bring your knee close to you, make sure that your knee is going towards your armpit rather than your chest, flex your other foot, and look downwards such that you are reading the words on your shirt. This not only opens up your hips, it also helps to massage your ascending, descending, and transverse colon which is great for digestion! You should feel a slight pinch in your hips, but not too much! Alternate the other leg, and finish off by bringing both knees to your chest. You can stay in this pose for as long as you wish. (~10 breaths)

6. Child’s Pose

Bringing your knees to the side, big toes to kiss, and sink in between your knees for child’s pose. This is a great passive hip opening stretch, it also helps to relieve the tension in your back as well. A great pose to end off your stretches! <: 

Remember (Caution):

  • Listen to your body! Do not rush into a pose, do not overstretch because you might end up hurting yourself!
  • Be patient - splits do not occur overnight. I took months to get my right split, so don’t be too eager and be patient with your body! Remember, it will happen! <:
  • Stretch after a workout or after your muscles have warmed up. You derive more benefits from a stretch that way, and you reduce the chances from sustaining an injury from overstretching! 
  • Rest days are extremely important!! I cannot stress this enough, resting your muscles is as important as stretching them! Your muscles needs time to rest, recover, and grow! <: 
I also do #4 to the left and right with my stretch belt. Feels amazing

(via deanasana)

nivueniconnue:

turtle624:

nivueniconnue:

Yoga for the splits !

A non-exhaustive list of poses for hips and hamstrings.

non-exhaustive poses are never fun. 

it’s funny because I just realized that “non-exhaustive” does not means the same in french and in english. I wanted to say ” incomplete” haha

(via deanasana)

fitanne:

fitness—health—nutrition:

fit-heaven:

Best Websites for Yoga:
Yoga Sequence Builder (Choose your level and favourite poses, and then put together your own sequence!)
Free Online Classes (Choose your instructor, level and intensity and then download or stream your class online for free!)
My Online Yoga (Create your own account to get access to tons of yoga resources on your computer, tablet, phone or tv.)
Yogasana (Choose anywhere from basic to advanced poses from this pose directory and learn about the different types of Asanas.)
Yoga Vidya (Full length sessions for beginners, intermediate and advanced students all for free on youtube.)
Asana for Health (Choose yoga poses/sequences based on whatever you are dealing with, be it depression, asthma or obesity. Over 10 different health problems addressed!)
Yoga for Flexibility:
Flexibility and Range of Motion | Beginner Yoga with Tara Stiles
YOGAmazing for Flexibility
Morning Yoga for Flexibility 
A 30-Minute Class for the Hips, Hamstrings and Lower Back with David Procushyn 
Flexibility Flow Routine | Advance Yoga With Tara Stiles 
Yoga for Weight Loss: 
Weight Loss Yoga for Beginners
Weight Loss Yoga Challenge for Beginners
40 Minute Fat Burning Yoga Workout!
20 Minute Weight Loss &amp; Fatburning Yoga Workout!
Tara Stiles: Yoga Weight Loss &amp; Balance Workout
Power Yoga For Weight Loss
Yoga for Back Pain:
How To Yoga Stretches for Low Back Pain
10 Minute Yoga Back Stretches for Pain
Yoga For Back Pain Relief “Decompress: Eliminate Excess” (open level)
Lower Back Pain Relief Yoga Routine (intermediate level)
Yoga for Relaxation: 
Yoga for Relaxation with Ashley Sky Litecky
20 Minute Yoga Class: Relaxation
Yoga to Make You Happy, Relaxing Beginner’s Routine
Yoga for Complete Beginners (20 minutes) 
How To:
How To Go To A Yoga Class (An article for those of you who want to try yoga classes but are a bit tentative/nervous to try it out!)

Great POST!!

fitanne:

fitness—health—nutrition:

fit-heaven:

Best Websites for Yoga:

Yoga Sequence Builder (Choose your level and favourite poses, and then put together your own sequence!)

Free Online Classes (Choose your instructor, level and intensity and then download or stream your class online for free!)

My Online Yoga (Create your own account to get access to tons of yoga resources on your computer, tablet, phone or tv.)

Yogasana (Choose anywhere from basic to advanced poses from this pose directory and learn about the different types of Asanas.)

Yoga Vidya (Full length sessions for beginners, intermediate and advanced students all for free on youtube.)

Asana for Health (Choose yoga poses/sequences based on whatever you are dealing with, be it depression, asthma or obesity. Over 10 different health problems addressed!)


Yoga for Flexibility:

Flexibility and Range of Motion | Beginner Yoga with Tara Stiles

YOGAmazing for Flexibility

Morning Yoga for Flexibility 

A 30-Minute Class for the Hips, Hamstrings and Lower Back with David Procushyn 

Flexibility Flow Routine | Advance Yoga With Tara Stiles 


Yoga for Weight Loss: 

Weight Loss Yoga for Beginners

Weight Loss Yoga Challenge for Beginners

40 Minute Fat Burning Yoga Workout!

20 Minute Weight Loss & Fatburning Yoga Workout!

Tara Stiles: Yoga Weight Loss & Balance Workout

Power Yoga For Weight Loss


Yoga for Back Pain:

How To Yoga Stretches for Low Back Pain

10 Minute Yoga Back Stretches for Pain

Yoga For Back Pain Relief “Decompress: Eliminate Excess” (open level)

Lower Back Pain Relief Yoga Routine (intermediate level)


Yoga for Relaxation: 

Yoga for Relaxation with Ashley Sky Litecky

20 Minute Yoga Class: Relaxation

Yoga to Make You Happy, Relaxing Beginner’s Routine

Yoga for Complete Beginners (20 minutes) 


How To:

How To Go To A Yoga Class (An article for those of you who want to try yoga classes but are a bit tentative/nervous to try it out!)

Great POST!!

(via deanasana)

polefit:

Wants to try!

polefit:

Wants to try!

(Source: befit-beinspirational)

becky-fitness:

Here are some stretches to help your back flexibility, ranging from beginner to more advanced. 

Click on photos to make them bigger.

  • Please warm up before stretching to avoid hurting yourself! 
  • Aim to hold each stretch for at least 30 seconds.
  • Don’t force your body. Take it slow and your flexibility will come with time.
  • Give your body rest days! 

I track the tag #beckyfitness, I’d love to see your progress :)

(via deanasana)

sassyfitblog:

These stretches are so good for your back, arms and shoulders. I do them every time after Kettlebell training or my crazy plank circuits. It feels so good.

Stretch It Out!

(Source: ninadobrevs, via deanasana)

polefit:

nutrifitblr:

nomoredoubledigits:

fitandskinny:

bumblebee907:

mywlsstory:

What’s this?

Wtf?!

This looks like fun.

looks like a surfing simulation or something

whoaaaa i wanna try this machine!


Want want!

polefit:

nutrifitblr:

nomoredoubledigits:

fitandskinny:

bumblebee907:

mywlsstory:

What’s this?

Wtf?!

This looks like fun.

looks like a surfing simulation or something

whoaaaa i wanna try this machine!

Want want!

(Source: livefitdiefit.com)

crossfitters:

Lauren Brooks: My new fav lift. #bootyOptimizer

crossfitters:

Lauren Brooks: My new fav lift. #bootyOptimizer

(via polefit)

healthfitness-motivation:

thank god because planking can get boring

(Source: ericalovesexercise, via krissykiki)

nivueniconnue:

Yoga for the splits !

A non-exhaustive list of poses for hips and hamstrings.

(via krissykiki)