The 9 Best Stretches to Master the Splits

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“The Splits” is a challenging yoga pose. It requires flexibility in the hamstrings, hips and quads, but this is not to say that this pose is unattainable!

These 9 stretches for splits will prepare your body for the Full Splits Pose whether it be on the pole, at yoga class or at the barre.

Our hamstrings are commonly tight because most of us sit for the better part of the day. Our Cork Massive Blocks and Rubber Resistance Bands will lessen the intensity of the stretches when starting your split training.


1. Seated Forward Bend

The Seated Forward Bend pose gently increases flexibility in the hamstrings.


  1. While seated on your yoga mat, stretch your legs out in front of you.
  2. Stretch your arms over your body and depending on your current flexibility grab onto your ankles, feet or the floor.
  3. If your knees are bent, slowly straighten your legs.
  4. For the best stretch, hold the pose for 60 seconds.


2. Low Lunge

The benefits of the Low Lunge is that it stretches the groin, the hip flexors and the quadriceps. It also opens the chest and improves core strength.


  1. Starting at Downward Facing Dog, step your right foot forward to the right side of your mat.
  2. Lower your left knee to the mat
  3. Raise your hands from the floor and them move towards the sky
  4. Lean forward with your hips, press down with your left food and engage your glutes and quads.
  5. Extend your spine into a back-bend.  Hold for 30 seconds and repeat on the other side.


3. Lizard Lunge

The benefits of the Lizard Lunge primarily increases hip mobility and strength, which is often limited for those who sit down all day.


  1. Start in downward dog and set your right foot outside of your right arm.
  2. Drop your arms to the floor, or place them on a block for less intensity.
  3. Hold for 30 seconds on each side.


4. Half Split Pose

The Half Split Pose is primarily used to stretch the hamstrings.  With continual practice your hamstrings will become more flexible.


  1. Start at the Low Lunge, shift your body backward and straighten your front leg and flex your front foot.
  2. Bend your body towards your leg for more intensity.
  3. Hold for 30 seconds on each side.


5. Reclining Hand-To-Big-Toe Pose

The Reclining Hand-to-Toe Pose will help your hamstrings gain flexibility and help prevent injury.



  1. Lie on your back hugging your right knee to your chest. Place the yoga strap around the ball of your foot.
  2. Raise and straighten your leg.
  3. With your arms behind your head, stretch your leg as far as you can towards your head.
  4. Hold for this pose for 30 seconds on each side


6. Reclining Quad Stretch


  1. Lie on your back and hug your knees to your chest.
  2. Hold the top of your left foot or ankle with your right hand and bring your left hand down to your mat.
  3. Hold your right shin with your left hand and hold it to your chest.
  4. Engage your core
  5. Hold for 30 seconds on each side


7. Reclined Pigeon Pose

The Reclined Pigeon Pose helps increase flexibility in the hamstrings, glutes and hips.


  1. Lie down on your back with your feet near your glutes and your knees to the sky
  2. Cross your left ankle in front of your right knee
  3. For more intensity, place your hands behind your right knee and pull your legs towards your chest
  4. Hold for 30 seconds on each side


 8. Happy Baby

The Happy Baby post will deepen hamstring and hip flexibility. If you can't reach your feet, grab your ankles, you'll still get the benefits of the stretch.




  1. Lie down on your back and bring your knees to your chest
  2. Grasp each foot and bring your knees towards your armpits and your feet toward the sky
  3. Hold for 30 seconds on each side


9. Full Splits Pose With a Yoga Block Assist



This one can be tricky!

  1. On your knees, extend each leg straight while keeping the other at a 90 degree angle to the floor. Attempt to touch your nose to knee again. Do this for each leg.
  2. Now, on your knees again, press your hands into the blocks as you lift your feet. Almost like a modified push up using the blocks.
  3. For pleasure, and an extra stretch for your back, extend back into child’s pose placing your elbows on the blocks for elevation.
  4. Stretch both legs out into what your current split is and hold your body weight up using the blocks. Bounce deeper into the splits to relax your thigh muscles. Don’t overdo it though, considering you have to do this daily. Pointing and flexing your feet helps your muscles relax. 

Here at Lunalae HQ, we followed these exact instructions and mastered the splits in 30 days!

Tash wearing Size 8 in the Ava Top and Sticky Grip Leggings in Black Leopard

Comment with your tips for mastering the splits below!

1 comment

  • Posted on by Sabrina

    I like this collection, thank you for that! Side note: I think number 6 does not the right pic, although from the description I cannot really imagine what the pose would actually look like 🧐🤔😅

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