As a beginner or intermediate yoga practitioner, the idea of doing a full split can seem daunting. However, with consistent practice, building strength, and flexibility, you can work towards achieving this challenging yoga pose.
Here are some yoga moves that can help:
Low Lunge: Start in a low lunge with your right leg forward and left leg back. With your hands on your hips, inhale and lift your chest. Exhale and bend your right knee deeper into the lunge. Hold this pose for 5 breaths and then switch sides.
Pyramid Pose: From the low lunge position, straighten your right leg and fold over your right leg. Keep your left foot flat on the mat and your hips squared. Hold this pose for 5 breaths and then switch sides.
Janu Sirsasana: Sit on the floor with your legs extended in front of you. Bend your right knee and place the sole of your foot against your left inner thigh. Inhale and lift your arms overhead. Exhale and reach for your left foot or ankle. Hold this pose for 5 breaths and then switch sides.
Half Monkey Pose: From Janu Sirsasana, straighten your left leg and flex your left foot. Inhale and lengthen your spine. Exhale and fold over your left leg. Hold this pose for 5 breaths and then switch sides.
Frog Pose: Start on your hands and knees. Spread your knees apart as wide as possible while keeping your feet together. Lower your hips towards the mat and bring your elbows to the floor. Hold this pose for 5-10 breaths.
Pigeon Pose: From Downward Facing Dog, bring your right knee forward and place it behind your right wrist. Slide your left leg back and straighten your leg. Inhale and lengthen your spine. Exhale and fold forward. Hold this pose for 5-10 breaths and then switch sides.
Supta Padangusthasana: Lie on your back with both legs extended. Lift your right leg and interlace your fingers behind your right thigh. Draw your right leg towards your chest and straighten your leg towards the ceiling. Hold this pose for 5-10 breaths and then switch sides.
Consistent practice of these yoga moves can help build the strength and flexibility necessary to eventually achieve a full split. Remember to listen to your body and avoid pushing yourself too far beyond your limits. With patience and practice, your yoga abilities will continue to grow and progress.