I don't care who you are, it takes some time to build into therapeutic splits. 

Therapeutic splits have:

1. Your two hips in one line. 

2. Your back leg knee points down to the ground and not out to the side. 

3. Both legs are in a straight line, with your ankles in line with your hips. 

And, though I have oodles of postures that will help you achieve therapeutic splits, there are 3 poses that are a must when working for the goal of this yoga posture. 

Let's dig in! 

Begin your splits work with Kneeling Pyramid Pose. 

When setting up for this posture, make sure to keep your back hip stacked over your back knee.

If the hips move back towards your heel, you are avoiding the big hamstring stretch on the opposite leg. So, be mindful here.

If you have a hard time keeping your spine straight, tent your hands, so you have a fingertip grip to the mat, or use blocks under your hands. 

Keeping the spine straight in this yoga pose is a must to get the most out of your time here. 

And, it helps if you press your shoulders down away from your ears to avoid having a rounded spine. 

If all is good in Kneeling Pyramid Pose, move to an Open Kneeling Lunge. 

Your front leg should have your ankle beyond your knee for this lunge.

Press your hips down and forward gently to get a big stretch on the front of your back leg hip.

And, keep your shoulders stacked over your hips. (It's so easy to lean forward onto the lunging leg and wait the posture out! So, do your best here to work the right way.)

The next step is to come into Splits, either with a block under your front hamstring or hip, or with the support of your hands. 

Most often, you're almost in Splits, but not quite feeling your thighs on the floor. 

So, gently sway from side-to-side to ease the hamstrings and hip flexors deeper into the posture. 

REMEMBER:

✔️Keep your back foot toes tucked under to help you keep your 2 hips in one line.

✔️Your back leg knee needs to face the floor. Do not allow it to face the side of the room.

I hope this helps you on your splits journey!

And, always remember, if you love building into more advanced yoga postures, I’d love to partner with you in your yoga practice and have you as a member to my online yoga studio. Learn more here.

Big Hugs,
Tori ♡