For the uninitiated, the full split can seem not only highly difficult and painful but also quite impossible to achieve. And what is the requirement to try and do the full split anyway, I hear you say? Well, the ability to perform a split is desirable for many reasons. We look at what the full split is; its benefits and at yoga aasans that will help you achieve it.
The full split and its benefits
In yoga, this is also known as the Hanumanasan; the pose named after the one we know as Bajrangbali. You can look at a yoga class video to view the hanuman aasan. This pose is the full extension of one leg out in front of the body with the other leg extended fully behind in the other direction; the pelvis resting on the ground with the rest of the body in an upright position.
The full split helps one to engage and stretch muscles that are not ordinarily used. With the help of this aasan, the hip flexors fully open up. Most of us are unable to do this because our hip flexors are usually rigid and inflexible from the sedentary lifestyle that so many of us have and because of the long periods of time we spend in a sitting position.
Being able to do the full split not only makes the body more flexible, it also helps increase range of motion and deepens awareness of one’s own body. As you work towards perfecting this aasan, you will find that your patience and perseverance increase too. What seems difficult; even hopeless at first can become attainable with a sense of determination. And then of course there is a great sense of achievement one feels when the pose is actually mastered; giving you the motivation to stay committed to the practice of yoga.
Poses that help you prepare for the full split
To be sure, the full split can seem very intimidating. If things seem altogether too difficult right now, you can start by increasing your flexibility gradually by performing certain poses and then easing into the full split at first with props and then without them.
Utthita Ashwa Sanchalanasana or lunge poses – Low and high lunges will help stretch and free up the pelvic muscles. As you do lunges regularly, your stance will become steadier and your range of action will increase. You can also do other variations of the lunge, the crescent lunge (which requires you to arch your body backward while lunging forward) as well as the runner’s lunge (forward lunge with one knee resting on the ground) for increased range of motion.
Forward and sideways bend poses – You can do forward bends in standing and seated positions to get a great spinal stretch and to gradually increase your flexibility. The sideways stretches will also help increase range of motion and make you more limber in preparation for the full split or the hanuman aasan.
Use props to begin with – Two large blocks or even bricks can be used to perform a modified split. Rest your hands on the blocks and then stretch your legs forward and backward in a split in a way that your pelvis is raised above the ground. You can also use one of those blocks to rest the front extended knee upon, while the rear pointing leg rests on the ground slightly bent at the knee.
As I often do, I will end with a small caution for those looking to master the full split. Don’t just watch some yoga class video to do the split. Some expert supervision may be essential to avoid injury. Call me at 99675 31905 to learn more about how you can achieve a full split within a short span of time.