Remember, if your splits is a long way off, you can still get massive benefits from practicing this pose. Just use lots of pillows and work from where you are. PDF guide in the description. Your questions and comments are always most welcome. Hope you find this helpful! - Lucas @ YOGABODY

@romraptor

Жыл бұрын

Do these pillows have a certain name? Yoga pillows are something else as far as I understand?

@ricos1497

Жыл бұрын

@@romraptor they're just standard cushions you get on small stools and that sort of thing. Lucas mentions at the start that couch pillows are better.

@bernardbynum25

Жыл бұрын

HI CAN U DO ONE ON THE SIDE SPLITS

@aparecidaearl8296

Жыл бұрын

Can you use boaster for the splitting uou

@mteokay1246

9 ай бұрын

What really is the purpose of a split ? What are the benefits ... if any ?

I have watched more than 30 split videos. This one got me fired up. Very very effective, injury free method with many more bnefits than just flexibility. Thanks a ZILLLIOOOOOOON.

@YOGABODY.Official

9 ай бұрын

Glad it's helpful! Keep going...

@dianebell8677

6 ай бұрын

My covid lock down challenge was the splits , took me safely 2 years , i was 57 . Taught me patience and as long as you have looked after yourself , there is no age limit. Iv just achieved the headstand this week and nearly down on my box split I am trying a controlled handstand next .watching these videos on u tube has really inspired me , what can I do next .I do the splits and any difficult stretches 3 4 times a week after my yoga lesson / strength flexibility , whilst I’m warmed up .Good luck everyone ❤ be patient it takes the body along time to relax and feel safe . It’s all about breathing and calming the nervous system.

Been doing this for the past 10 days or so and I'm already really excited about the progress I've been making :)

@YOGABODY.Official

Ай бұрын

Keep up the consistency! - YOGABODY Team

Fantastic video. Pro-tip: Breath in through nose, exhale through nose with an audible hum. Humming increases Nitric Oxide production by up to 15x. I personally prefer only inhale/exhale through the nasal passage. Keeps the nasal passage hydrated and you have better oral health.

@anonym3169

6 ай бұрын

no feel better relief by mouth

I study PNF at university as a full course, this is so wonderful to see someone do it on real life for healthy people and not just for sick one's. Thanks

@YOGABODY.Official

8 ай бұрын

Thanks for your support!

This is so humbling. Every breathe I take stresses my CNS out and I've been telling myself this for years. You're breathing technique actually let my hip flexor relax and pop 3 times in less than 5 minutes. This could be life changing for me.

A very good explanation and demonstration. One small, technical thing though: when you’re going to do the next PNF contraction do not raise yourself up with your hands try to stay at the same level of stretch where you’re currently at. That way you’re in the stretch most position signaling to your nervous system that this amount of stretch is OK great stuff! I love PNF stretching been doing it for years.

@jomni

8 ай бұрын

Yes that's how I do it. I suppose he's doing this for the beginners. It's easier to visualize and achieve muscle contraction this way.

Dude thank you so much for walking it through with us. Im a dancer and been looking for someone to do it with me with the actual time of doing it included. It was very well explained and I love how you gave tips along the way and clear instructions while doing it with us. Thank you.

I’ve been trying to get my splits since 2020. Never tried this technique before. I’ve made progress in the last four years with 60 second stretches x3 on each side but let’s see where this technique gets me.

@ladolcesilene

3 ай бұрын

Where did it take you ?

Highly informative .Thanks for sharing Lucas .

Grateful for this video. Thank you!

So glad this video showed up in my recommended list! Thank you! I can’t wait to try it!

You’re amazing! I’ll have to try this when I get home.

Great tips! Thank you!

This is amazing! Thank you very much!

This is the best PNF breakdown I’ve ever seen!

Very helpful Lucas.....thanks for the video

thank you!! i love your videos and your way to explain

I am surprised, to say the least. I'd been trying to improve my splits for 2 years of regular training with no results. Now, I took the method of this video + pidgeon and launch pose, and I have an improvement just after two weeks. Magic. But ngl, even at 7/10, this is the most painful and exhausting stretching I've ever done.

@YOGABODY.Official

2 ай бұрын

Glad you found this helpful, Valerii. Keep up the good work! - YOGABODY Team

Amaziiiiiiiing!!! Thank you ❤

Thank you for this video! How do I train to do the middle splits with PNF?

Excellent explanation Thanks those muscle tension exercise’s and breathing remind me of Paramahansa Yoganandas relaxation and energisation excercises

Great video - I didn't do the splits a while and it just wasn't going smothly down... after this exercise - happily coming down again - amazing!! Love your videoclasses and can warmheartedly recommend Yogabody certification courses - they are superbe.

Thanks so much, it is so helpful. It is so simple and effective. I see my progress in just a few days. It would be great if you could do a video on middle split as well. Thanks again. so so much. You are a grand master!!

This is awesome! I'm about 70% towards doing the full splits and I remember a few times I had stretched my hamstring a bit too far but not enough for injury, by the grace of God, I wish I had something like this to walk me through to this

thanks to you my legs are TREMBLING! . but i can def see some progress like i can almost sit in my splits after just 2 days I'm pretty sure that a week from now i will have my full splits so i can impress my gymnastics coach when i come back to the gym!

@YOGABODY.Official

10 күн бұрын

That's amazing progress in just 2 days. Keep at it, but remember to listen to your body and avoid pushing yourself too hard. - YOGABODY Team

Thank you for this. I’ve only been working on my splits for about six weeks. And I’m really close on one side. I can’t even use my yoga block for support anymore, because I’m lower than the flattest side of my block. But I can’t stop my back leg from trying to roll. I know the correct form. But my back leg doesn’t want to cooperate. But I can imagine this will help me with my form. I can’t wait to try this out tomorrow.

Thank you for these scientific yet simple explanations, which makes this important knowledge easily accessable, much appreciated 🙏🏼

@YOGABODY.Official

Жыл бұрын

Thanks for your support!

So much knowledge in one video WITH NO ADS!!! Instantly subbed

@YOGABODY.Official

Ай бұрын

Glad you liked the video, Brina! - YOGABODY Team

Best video I’ve seen yet on stretching. Thank you 🙏🌟❤️

@YOGABODY.Official

Жыл бұрын

Thanks Simon!

This is THE BEST explained and demo'd split video and ive seen too many!! Kudos and thank you! Subscribed :)

@YOGABODY.Official

3 ай бұрын

Thank you for subscribing! - YOGABODY Team

Finallyyyyyy da video I’ve been looking for !!!!!

Thank you! I’m going to try this🙏🏾

@YOGABODY.Official

9 ай бұрын

Hope it helps, Fatima!

Great video, you really explain well about the "Physiology of sports" education. Thanks for sharing.

@YOGABODY.Official

Ай бұрын

Thank you for watching and sharing your thoughts. - YOGABODY Team

Thank you for the high quality content! Succulent explanations, useful graphic, great follow along! This is a gem of a video!

@Zzyzzyx

9 ай бұрын

*succulent* explanations???? ... Oh, you mean succint, I think.

@claudia700

9 ай бұрын

@@Zzyzzyx definitely succinct (darn autocorrect) but now I’m thinking succulent sounds like it could be an awesome adjective here!

@Zzyzzyx

9 ай бұрын

@@claudia700 Y'know, a couple of the explanations *were* a bit juicy 😄

Brilliant idea

Thank you so much! Fantastic video! Do you have another for side split? Is it sensible to alternate front-side every day? Thanks!!

Great video

OW OW I WAS CRYING TRYING IVE BEEN TRYING FLR MONTHS WEEKS YEARS AND NOTHING JAS CHANGED WHYYY

thank you! I got so many answers and realizations because of your video. I would love to see a similar one about side splits.

@YOGABODY.Official

3 ай бұрын

Thank you for the kind words. Will take note of your suggestion. - YOGABODY Team

Are you able to make one of these for the middle splits Lucas? It would help a lot of people and would be hugely popular

Thank you very good!

Loved it! thank you!

@YOGABODY.Official

5 ай бұрын

You're most welcome @jelizavetase5272! - YOGABODY Team

wow what a great method. This is exactly the practice i need

@YOGABODY.Official

3 ай бұрын

We're happy it resonates with you. - YOGABODY Team

thank you👍

Terrific video. Exactly what I'm looking for (60 y/o male, physically active, crazy tight hips and lower body). Quick question - how often should the "lift and engage" take place? Once per minute? more? thx

Literally my goal for now. I will try to follow ur instructions. 🥳🥳🥳😍😍😍

@YOGABODY.Official

5 ай бұрын

And hope it'll work well. Let us know once you've achieved your goal! - YB Team

Hi! Your videos are excellent, do you have a video on the middle Splits?

awkward, iv been doing contraction/cramping and deep breathing to attain my desires of flexibility and mobility. I never learned it, i never read it, i never knew it, it just worked and I began doing it. Your sharing of accumulated knowledge has given me ways to describe what I was doing. Great work

@YOGABODY.Official

Ай бұрын

That's amazing that you did it instinctively, Shunyata! Keep it up. -YOGABODY Team

doing this 5 times a week. i could do the splits 40 years ago....will keep you updated... love the stretch.... really love it

@YOGABODY.Official

Ай бұрын

Let us know if you finally got it again! - YOGABODY Team

You're amazing thank you so much! I'm getting closer to the splits but in the past weeks I feel that I've reached a plateau. I'll be doing this every night for one whole week and I'm aiming to achieve them in that time. 😁

@carolyn.a.lambrou

9 ай бұрын

How is it going?? I am on my 2nd week here doing this routine

Great videos! Can you do one of these follow alongs for Middle Splits?

@YOGABODY.Official

Жыл бұрын

Hello Sati - you can use for box splits, yes, though I'm not convinced this range (side splits) is accessible to everyone. I've seen it so so rarely in students.

Will aply today afther my work out..👍Im 3 months alredy on the treail lets see now👍

Thank you Lucas for this video, I have been working with this for the past 3 days and already seeing results in my splits, really paying attention to your breathing and 7 - 10 intensity, I have been working with 2bolsters, one relatively flat and one rounded, with two cushions. and relaxing deeper close to removing the cushions. Thank you :) Also thank you for the Ankle release video as well, been using both. :)

@YOGABODY.Official

8 ай бұрын

Keep going!

@infinityogauk

8 ай бұрын

thank you @@YOGABODY.Official Also interesting referring to your videos, as the Yoga journey always brings in new ways!

Amazing advice

@YOGABODY.Official

9 ай бұрын

Thanks Dean!

Can you make a video to make the facial split ? Thank you so much for the technique !! I am gonna try. I am 41 and I always dreamed to acheved the split

Thank you for this video! I don‘t know why but I had to laugh during the whole stretch. Maybe because of the Golgi. My body was like what are you doing?😅 But it was amazing for practising the split, thank you!🤍

This is awesome explanations. :)

@YOGABODY.Official

Күн бұрын

We're happy you like our video, Mobijub! - YOGABODY Team

This is a killer exercise! I'm a flex instructor myself and I do a lot of PNF stretching. Thinking what I can use at the studio, instead of cushions...

@YOGABODY.Official

9 ай бұрын

Hope it helps, Anna!

Great video, I will definitely try this for my front split. Could you also do a video for side split?

@YOGABODY.Official

Жыл бұрын

Hello Zyreno - I'm not convinced box splits is accessible to everyone, I actually think it's < 10% of people could - potentially - do it. But not sure.

@lancecomstock

Жыл бұрын

@@YOGABODY.Official But front splits is accessible for most people?

Can you demonstrate this technique for the middle splits?

Hi, great video! Your energy and presence is very soothing and warm to me and probably to many others. Thanks for sharing your passion. I have a question. Could this be used in other poses? A forward fold for example. I can’t seem to get myself any further in my fold. I want my forehead to to touch my shins! Lol. Could I try the PNF to improve in other poses? Thanks! ❤

@YOGABODY.Official

Жыл бұрын

Can do yes!

I absolutely love your videos and teaching style. I find the sound effect of the text overlays a little distracting and wish the volume on them was lower. Thanks for being a great teacher.

@YOGABODY.Official

Жыл бұрын

Thanks for the feedback, Kirsten.

Hi @YogaBody, Thank you for sharing this info. I am running also. What kind mode watch you have. I spot that you have 2 watches sometimes on the left and right hand. :) All the love all the power from Bulgaria, Regards

Omg for the first time ever I think I’ll be able to do a split. Thank you for this! Can’t wait to start tonight!

I wish I saw this before I twinged my left hamstring. I have heard of PNF before but this is one of the best explanations I've seen of it

@YOGABODY.Official

Жыл бұрын

Be careful, James... this is a really aggressive stretch

@JamesLintonwriter

Жыл бұрын

@@YOGABODY.Official It's very sad, because I have been plateauing for a while and it felt like I was finally making a breakthrough, but I might have pushed too far too fast.

I am doing yoga at 46 and firs time to do splits at my age. I love this video. Trying this soon. Thank you!

@YOGABODY.Official

2 ай бұрын

Hope you achieve the splits. Remember to listen to your body if you feel any discomfort, best to take a rest. - YOGABODY Team

@AnneP_

2 ай бұрын

Thank you so much@@YOGABODY.Official

This video is so helpful. Would you mind to do a video for middle split or is it the same technique? Thank you so much

@YOGABODY.Official

3 ай бұрын

Hi @chloek.5076, appreciate your suggestion and will take note of it - YOGABODY Team

The feedback on how to stay within that 7 out of 10 intensity and how to identify it is super helpful. My daughter and I both do Chinese dance and would love to get to the splits. I used to do splits routinely about 30 years ago but I'm many inches from the floor now. We tried another routine over the summer but it was brutal (beyond 7 out of 10) and no real payoff after many weeks. Hoping to try this over winter break when we have 2 weeks off from dance class and rehearsals.

@YOGABODY.Official

5 ай бұрын

Hoping this would help you regain your flexibility before and would help your daughter finally have a less brutal routine in practicing her splits. - YOGABODY Team

Thabks you

@YOGABODY.Official

2 күн бұрын

Glad you like the video, Mairus! -YOGABODY Team

Great work out really safe and amazing results! Is there one about side Split? And pancake?

@YOGABODY.Official

5 ай бұрын

Thank you for your positive feedback! We'll consider creating videos on side splits and pancake stretches for future content. Hope you view our other content to help you strengthen your flexibility. - YOGABODY Team

Sir can you make a video on middle splits. Or can we apply the same process on the middle splits?

Wow! This was an excelent strech treining, and a good way of getting educated in PNF+ human anatomy. Than you. Do you have any more videos of PNF movements?

@YOGABODY.Official

Жыл бұрын

I don't use PNF for anything except the splits, actually. I find it really clumsy and somewhat dangerous in most poses.

@tommistrom657

Жыл бұрын

@@YOGABODY.Official hmmm… Interesting. I might get back to this as I make up my mind about PNF (studying to become a pfysiotherapeut).

Thank you so much! Your explanations and videos are so helpful. I've started to feel hope and I'm more confident, but I still have a problem. In positions like this, my back knee is killing me (if it's on the floor), I feel a really sharp pain. Do you have any recommendation what should I do to deal with it?

@anonym3169

6 ай бұрын

same here, cushion

Great explanation! Will try this. Almost tore my hammie from overstretching.

@YOGABODY.Official

2 ай бұрын

Glad it helped and listen to your body, be careful! - YOGABODY Team

@anomalistic3046

2 ай бұрын

Is it normal to be sore after this or am I pushing it to hard?@@YOGABODY.Official

It's very helpful

@YOGABODY.Official

Ай бұрын

Thanks for the support! -YOGABODY Team

Hey guys! Just want to say great video! Could you do something similar for the pancake stretch as im really having a tough time with it. Thank you

@YOGABODY.Official

4 ай бұрын

Appreciate your feedback! We'll consider it in the future! - YOGABODY Team

Hello, I have 2 questions... 1. I have always heard that when it comes to stretching it is also necessary to rest, even if it is one day a week. It's true? 2. Do you have a video like this one, in which you explain how to get the side split? Thank you so much

I have been struggling with front split for 2 years and I am now 3 inches away from the floor and doesn’t feel like anything working. I will use your method to see if it works. Thanks for this useful content. ❤

@Mesmerize-Eyez89

7 ай бұрын

How did it work out for you?

@Talhasarwar47

7 ай бұрын

@@Mesmerize-Eyez89 it does decrease my discomfort level and PNF does work to increase flexibility. But you don’t have to hold 5 minutes. 1 and 30 sec are more than enough.

Thank you for the video, i m following every night and i hope it is helpful 😊 I m practicing yoga for a long time. I know my quad n hip flexor are tight, and my backbend are bad too. My hipstring is ok flexible. When i first follow your video, my hipstring stress as it stretch a lot, i bet its compensate for my hip flexor and quad. And my glute area have weird sensation for the next day. So i am starting at higher cushion level. Hope it will work, its my fourth day, i never practice front split regularly. But i tried to be as low as 2 inches above the ground 10 years ago

@YOGABODY.Official

5 ай бұрын

Hey @cutedingo, thanks for your interest. We always advise that you should try and stay consistent with your stretching, just don't push into any pain. Keep up the good work! - YOGABODY Team

This is great work! I like the engagement of muscles before relaxed stretching. I teach yoga and Pilates. I am back to full splits-both sides after bilateral hip replacements. My orthopedic surgeon has fits when I tell him this! I am careful but so stretched! Feels great! Any tips for hip replacement students?

@YOGABODY.Official

Ай бұрын

When working with a hip replacement, focus on gentle stretches, avoid extreme positions, and encourage gradual progress with proper support. - YOGABODY Team

Hi ! Thank you for this great tutorial. I was wondering though, for the middle splits, what kind of engaging exercice do you recommend ? Thank you for all your help.

@YOGABODY.Official

3 ай бұрын

For middle splits, try exercises like pigeon pose and butterfly stretches. These target the inner thigh muscles and hip flexors, helping improve flexibility over time. Hope it helps. - YOGABODY Team

Excellent video, clear explanation. Would you please do the same thing for the side splits?

@YOGABODY.Official

9 ай бұрын

Hi zenman52 - I don't practice or teach side splits. I'm not convinced it's an accessible range for most people. It's so so uncommon even with super mobile people.

@zenman52

9 ай бұрын

@@YOGABODY.Official Understood. Thank you for your response. Be well.

@YOGABODY.Official

9 ай бұрын

👍

I love how simple and yet knowledgeable every one of your videos are. Thank you for sharing! Do you hold your breath for the 5 seconds of leg contraction or are you breathing in for 5?

@YOGABODY.Official

Жыл бұрын

Hello Mellie - five count engage is just a count, after that drop into deep breathing.

@danastewart9281

Жыл бұрын

Having done yoga for many years I would guess breathing in for 5 seconds. Your muscles generally don’t cooperate when you hold your breath even for a second or two. If you have trouble with the breath instead of holding it. Do shorter in & out to work up to it. Hope this helps

Like it very much, usually people offer so many different stretches to get into splits. This is one and to the point. Could you do something like this for getting into the wheel pose. To me splits have always been pleasurable and somewhat easy to do, but I struggle so much with backbends and twists where shoulders and middle spine are involved... I've been doing your stretching program for 2 months now and am getting progress but still a long way to go for wheel as I'm also lacking strength to lift the upper body from the floor...

@YOGABODY.Official

Жыл бұрын

Thanks for the suggestions Tajana!

@YokeMeiNg

9 ай бұрын

Very good suggestion

I shall comment under my comment as many times until i reach a split. Using your methods. (Its been more than a couple days already but today will be the first in terms of accountability. So here goes nothing 1!

@joellebruce1014

3 ай бұрын

2!!

@joellebruce1014

3 ай бұрын

3!

@joellebruce1014

3 ай бұрын

4!!!

@joellebruce1014

3 ай бұрын

5!

@joellebruce1014

3 ай бұрын

6!!

Middle split video too please

@YOGABODY.Official

22 күн бұрын

Thanks for the suggestion,. Will take note of it for future videos. -YOGABODY Team

Can i apply this same method on the full splits the other kind of splits. Please respond and yes ive added this on my favorite splits video

Hello trying to do the stretches even in the highest elevation (I’m close to 8 inches off the ground with pillows) I get this sharp pain in my inner knee that is in the back. I assume that’s not normal? Any recommendations on how to remedy or overcome this

thanks for the great vid. will this work for side splits too?

@YOGABODY.Official

3 ай бұрын

Glad you enjoyed the video! Yes, the stretches can also benefit side splits since this will help boost your hip mobility. - YOGABODY Team

I have been trying to do the front split middle splits stretched but don't have the right polows. Is there anything way with out using polows Thank you very much. That will be great.

Ive dislocated my knee a couple of times and after that i lost my splits. Im trying my middle split again. Even tho ive always been overweight ive had my splits. I hope we all make it! Good luck guys!

@YOGABODY.Official

8 ай бұрын

Keep going!

@anonym3169

6 ай бұрын

great motivation!

Thank you for a great lesson! Would it benefit to prepare yourself before the lesson: 1. warm up the muscles (like, some running, etc.), 2. do a sciatic nerve glide exercise?

@YOGABODY.Official

Ай бұрын

Hi Timophey. Warming up with light running and doing sciatic nerve glides before PNF stretching or splits work is beneficial, improving safety and flexibility. - YOGABODY Team

For someone with l5-s1 lumbar disc, is doing these exercises beneficial or harmful? Is increasing flexibility harmful to the disc?

One of the mose approachable PNF tutorials. Notice in you activation phase you lift the hips. I don't, I just contract them a the same place then relax. Is there a difference?

Should I warm up before using this technique at the end of my day? Or that's why you start with all those cushions? Thanks

@beeankha

2 ай бұрын

He says at the beginning to do this after doing some exercise, when your muscles are already warm

Could apply this to middle splits as well.

@thedevil1667

8 ай бұрын

Sure I did it and it worked

For oversplits, do I put the cushions the same way but with the front or back leg resting on a more elevated surface?

I will give this a try. Do you need to warm up before doing this exercise at the end of the day ?

@YOGABODY.Official

8 ай бұрын

Hello Maria - can practice warm or cold, up to you!

Hi Lucas. This is a great technique, thank you! I tried this for centre splits but didn’t have enough strength in my adductors to contract and hold every min for 5 sec. I also felt pressure in my knees towards the end. I suspect I might need to start higher or should I extend the contract/relax cycle? Thank you!

@YOGABODY.Official

Жыл бұрын

Hello Claudiane - sometimes the engage part can be harder than the relax part, the reality is it doesn't matter so much, more important you try... always can stack MORE pillows too. Keep going!

@Divanessyoga

Жыл бұрын

@@YOGABODY.Official thank you Lucas!