The ability to do the splits is the best indicator of good leg stretch and hip opening. Everyone has the opportunity at any age to learn how to sit on the twine. The main thing is to do stretching exercises daily.
Instructions
Step 1
Sit on the floor, spread your legs as far as possible, pull your toes towards you, put your hands on your knees or shins. As you inhale, stretch your crown upward, while exhaling, tilt your upper body forward. Do not round your back, stretch your chest to the floor, breathe with your stomach. Try to relax your thigh muscles as much as possible, and do not bend your knees. Do the exercise for 3 to 5 minutes. While inhaling, return to the starting position.
Step 2
Lie on your right side with your right hand under your head and your left in front of you. While inhaling with your left hand, grasp the foot of the same-named leg. With an exhalation, straighten your leg and pull it towards your head, do not bend the knee of your left leg. If you find it difficult to keep your leg straight, move your palm to the lower leg, so the muscles will be less exposed to tension.
Step 3
Sit up straight, bend your knees, put your feet together, put your hands on your shins. As you inhale, stretch your crown upward, while exhaling, tilt your upper body forward without rounding your back. Try to open your hip joints as much as possible and relax your leg muscles. Hold the pose for 3 to 5 minutes. With an inhalation, return to the starting position.
Step 4
Stand up straight with your arms along your body. With an exhalation, bend forward, put your palms in front of you, spread your legs as far as possible to the sides. Shift your body weight completely onto your arms and gradually spread your legs even more to the sides, trying to relax the muscles of the inner thighs. Do the exercise for 1 to 2 minutes. With an exhalation, return to the starting position. Change the position of your legs. Bring your right leg forward, pull your left leg back as much as possible and put it on your knee. Pull your groin to the floor, trying to sit in a longitudinal split. Swap your legs after 1 minute.
