How to Do the Splits - PNF & Breathing Tricks

[@YOGABODY.Official]

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]

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

[@ricos1497]

@@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]

HI CAN U DO ONE ON THE SIDE SPLITS

[@aparecidaearl8296]

Can you use boaster for the splitting uou

[@mteokay1246]

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

[@yogalife365]

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]

Glad it's helpful! Keep going...

[@dianebell8677]

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.

[@Smithfamilyfitnessprogress]

Have have also watched so many I keep coming back to to the same ones same for walkovers

[@אניאני-ז6ל]

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]

Thanks for your support!

[@lydia6147]

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]

Keep up the consistency! - YOGABODY Team

[@eatpinkjin1132]

Did this once today and I finally sat down in my splits. I couldn’t be happier

[@YOGABODY.Official]

So happy to hear about your success with the splits! - YOGABODY Team

[@nicholascherry5962]

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.

[@DeyBwah]

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]

no feel better relief by mouth

[@ShunyataShalendra]

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]

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

[@weepurplehaze1864]

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]

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

[@kurosakilito]

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]

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.

[@ameenahdee7929]

@jomni can you pls explain further?

[@ameenahdee7929]

​@@jomnihow do you then Come out of the stretch

[@princeofpeace2915]

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.

[@JonnyTheChosenOne]

I've never been able to do the splits. I'm motivated to do them. So I'm going to try this. Follow my journey on the splits. This is my new years resolution. God bless

[@uikmnhj4me]

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

[@Summersong956]

Thank you for this! I've followed other methods for 2 months and saw very little change. After following this 4/5 x a week for 6 weeks, I'm making significant progress. My front leg is no issue, but the back leg won't quite stay straight or flatten out. I'm tipping slightly to one side. I'm so much closer, though. I started a heavy leg focused strength training programme at the same time, and I think this is really helping to stop muscle tightness. I'm just psyching myself up to do this again now. It's tough!

[@lessonlearner9788]

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

[@cosmic_snot]

Finally, someone not annoying explaining stretching and muscle anatomy. Good work!

[@pinky-ud1rt]

Right im nearly there at 56

[@jaatmann]

This is the essence of yoga postures and also "yoga". Very few yoga teachers have this understanding. Slowly it reaches to Samadhi.

[@stevew2250]

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!!

[@sincinatykid]

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

[@YOGABODY.Official]

Thanks for your support!

[@samminallah]

Returning to the full splits after 25 years. I am 39 .... I would perform the splits in a variety of fun ways... almost instantly upon request. Jumping of cars into the split . Attempting to return to my teenage state has been somewhat stiff. But I saw you . Grabbed my bean bag and its my new split support till I get comfortable. An alternate take on youre method. Thanks man. If I do perform them once agin I will leave a comment. Could be a month . Maybe never =) but we don't quit.

[@YOGABODY.Official]

Keep at it, and let us know how it goes. We love your determination! - YOGABODY Team

[@jenniferhelms9529]

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

[@norveeg]

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]

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

[@anic3904]

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]

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

[@Sabrina-S-Reich]

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.

[@anna0850]

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]

Hope it helps, Anna!

[@odomaa1]

I’m going to incorporate this after every stretch and I’ll update !😊

[@Lightmaker5]

I do it hardcore. No warm up. Each time it get's faster and easier. I'm talking about years not some months. Splits solved my pain not being able to bow don't and recover fast. Now I can always pick something up from the floor without having pain in the back. No disadvantage at all having the full split.

[@YOGABODY.Official]

Glad you found what worked best for you! - YOGABODY Team

[@NienNunbMaster64]

Could you possibly make a video like this for getting middle splits?

[@danieldang2473]

This is the world's best split teaching video ever exist in the universe. I do the split for months and only 1-2 time I touch the ground with my right leg in the front, and my left leg is totally fragile because I resist to much cause of the pain. Now I touch the ground right on the end of the 5 minute, first try, and my left leg has improved so much. Thank you, much respect.

[@YOGABODY.Official]

Glad to have helped! - YOGABODY Team

[@SharShar2plus3]

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

[@YOGABODY.Official]

Thank you for subscribing! - YOGABODY Team

[@cinnabun715]

I was able to do the splits before ACL reconstruction last year. I am able to pancake stretch again but I’ve been nervous to try the splits again. I’m going to try this very gently and see how I tolerate it, mostly to rebuild my confidence and belief in my own body again

[@Davo198]

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

[@rourketraining]

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]

Thanks for the feedback, Kirsten.

[@Talhasarwar47]

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]

How did it work out for you?

[@Talhasarwar47]

@@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.

[@noqtaoopa9739]

Have you achieved your splits?

[@gerbertela]

This is the only one that worked for me! Thank you!

[@poonachap4603]

Watchd a lot of videos on split, but this one is the best one.thank you🙏

[@brinaxo510]

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

[@YOGABODY.Official]

Glad you liked the video, Brina! - YOGABODY Team

[@joellebruce1014]

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]

2!!

[@joellebruce1014]

3!

[@joellebruce1014]

4!!!

[@joellebruce1014]

5!

[@joellebruce1014]

6!!

[@xiomarahart4650]

I’ve been trying to do front splits for years. I would say I am quite flexible but just couldn’t get there. I just did my first split with this video on the first try. There is something to be said about fear and breath work. Thank you! 🙏

[@YOGABODY.Official]

This is incredible! Glad you could put it into practice, keep going. - YOGABODY Team

[@angievilla]

Where has this video been my whole life!!

[@JamesLintonwriter]

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]

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

[@JamesLintonwriter]

@@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.

[@margaritamejia2636]

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

[@AnneP_]

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]

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

[@AnneP_]

Thank you so much@@YOGABODY.Official

[@shareenmann2066]

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]

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

[@anikastarseed]

Breathe work so detailed gona try this thx u

[@creightonfreeman8059]

I'm glad I'm not the only one who knows the 30 second stretch data is total B.S. I think it was people who don't know how to stretch collecting data on people who never have really stretched seeing some "newbie gains". After that initial plateau 30 second stretches will get you nowhere. After 40 years of stretching from martial arts and having an ex who is an Indian trained yoga teacher I have never seen anybody gain good flexibility from 30 second stretches. I've seen some people, usually girls, who naturally have good flexibility without any training, but they usually also have poor muscle strength and joint instability because the flexibility is not from training but from innate anatomy and morphology. I'm not even really starting to relax into the stretch until about a minute has passed.

[@YOGABODY.Official]

agreed!

[@johnstanton8499]

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

[@heartsmyfaceforever8140]

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.

[@pazdelamuerta]

Where did it take you ?

[@noqtaoopa9739]

How is your progress going so far

[@ALLOFTHEWORLDISYOURS]

Middle split video too please

[@YOGABODY.Official]

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

[@kleszcz5841]

Okay. Ive tried this one time and ITS LITERALLY MAGICX

[@YOGABODY.Official]

Amazing! Keep practicing and enjoying the progress. It's great to see the magic happening. - YOGABODY Team

[@pinky-ud1rt]

Bacouse i do a lot of streching will this help with my piatis?

[@thedevil1667]

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]

Keep going!

[@anonym3169]

great motivation!

[@AllWeDoIsTwin-LearnSpanglish]

This is extremely good

[@shillyer80]

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

[@YOGABODY.Official]

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.

[@jonamark5138]

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]

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

[@magaaliii]

One of the best splits video on KZbin! Please could you make a follow along one for middle splits too?

[@YOGABODY.Official]

Thanks for the suggestion, will keep that in mind! - YOGABODY Team

[@valeriibrudanin6753]

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]

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

[@zyreno]

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

[@YOGABODY.Official]

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]

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

[@noqtaoopa9739]

​@lancecomstock yeah, for middle splits people say it's about your bone structure because something is physically blocking your legs from getting into that position. There is no such problem for front splits, tho

[@steffenreiersen]

I'm three weeks in now, still hanging in there. I've been practicing martial arts since the 80ies, I'm starting to think I can succeed with full splits this time.

[@BlondePoisonn]

U make it?

[@steffenreiersen]

​@@BlondePoisonnHad to stop, but now back in the game. If at first you don't succeed....

[@toushindai05]

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

[@6Sofia6]

Thank you! I got my splits in 20 days thanks to your video!

[@YOGABODY.Official]

Congratulations on achieving your splits! - YOGABODY Team

[@TheGracefulGlowup]

Thank you! I’m going to try this🙏🏾

[@YOGABODY.Official]

Hope it helps, Fatima!

[@goldenhouryogini]

this is so helpful! Thank you!

[@axisgod4766]

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

[@o34harding]

I usually only watch these types of videos but as of two days ago January 4th I started and we’ll see hopefully in 6 months I can come back and say I got my splits 😅

[@thebiglarge532]

How's it going?

[@claudia700]

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

[@Zzyzzyx]

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

[@claudia700]

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

[@Zzyzzyx]

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

[@simonsmith1785]

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

[@YOGABODY.Official]

Thanks Simon!

[@ranstudiopictures8201]

Thank you

[@nandonando9203]

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

[@YOGABODY.Official]

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

[@jessicagalyon5840]

Trying to help my daughter w this & once she felt the pain it was too much & she hates this stretch. Gonna try the stack w her. What helps w me is at the end of the relax part is squeezing my quad in front, hamstring in back, as if to pull my legs open. Then I relax & settle into it. Soon as I did that I started touching the ground.

[@YOGABODY.Official]

Keep up the good work! - YOGABODY Team

[@infinityogauk]

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]

Keep going!

[@infinityogauk]

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

[@lalaevol99]

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

[@LRose.]

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!🤍

[@ismaelmurillo3269]

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

[@YOGABODY.Official]

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

[@cutedingo]

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]

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

[@evelynvaldez1526]

I’ll try this to myself this is what I wish to do Split , I been doing yoga class for 4 years but I can’t do it .

[@YOGABODY.Official]

Hello Evelyn - keep going!

[@tajanasworld]

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]

Thanks for the suggestions Tajana!

[@YokeMeiNg]

Very good suggestion

[@stephenjohnmcgeoch]

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]

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

[@sylvesterwilliams9531]

Can you demonstrate this technique for the middle splits?

[@anomalistic3046]

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

[@YOGABODY.Official]

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

[@anomalistic3046]

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

[@AC-yb9ml]

Grateful for this video. Thank you!

[@TheForestSinger27]

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

[@YOGABODY.Official]

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

[@t.h.acrofilmcinema]

Could apply this to middle splits as well.

[@thedevil1667]

Sure I did it and it worked

[@fancyAlex1993]

Don't push past 7/10 intensity is such a golden nugget. No wonder, my splits absolutely sucks

[@TheHitchkick]

This is amazing! Thank you very much!

[@VivianeHeller]

Great tips! Thank you!

[@soniamariaalvesdemelo6545]

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

[@MireilleStudios]

Super informative and clear! I’m going to start trying to do this every day before bed like you recommended. Question: do you recommend being warmed up before doing this?

[@YOGABODY.Official]

You can warm up if you'd like, but it is not necessary. -YOGABODY Team

[@jimanHK]

Highly informative .Thanks for sharing Lucas .

[@purepositivelove8517]

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

[@tunwert]

Amaziiiiiiiing!!! Thank you ❤

[@timopheybelorusov5678]

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]

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

[@jelizavetase5272]

Loved it! thank you!

[@YOGABODY.Official]

You're most welcome @jelizavetase5272! - YOGABODY Team

[@pol1263]

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

[@logiclanguagelearningFrench]

How often is it advisable to do this. As in do you need a day off in between ?

[@YOGABODY.Official]

Daily is recommended. But listen to your body and adjust as needed. - YOGABODY Team

[@franszn8509]

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]

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

[@KaeRoque]

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

[@johnmc999]

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

[@chloek.5076]

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]

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

[@MRUNKNOWN-zn9pt]

Can I apply all these tips and tricks for side split. Please If possible suggest some best exercise for side split.

[@YOGABODY.Official]

You can just be careful not to strain...

[@DaniiMarie333]

Did 3x and got my split! Thank you! I cant wait to show my bf, after I get one, lol! Edit i was a kid gymnist but lost it after many years passed

[@YOGABODY.Official]

Great to hear you still got it! - YOGABODY Team