Name: Playbook - RADHA PARMAR - 30 minute Unlock your Side Splits
Uploaded: 2024-01-14T12:30:39.973Z
Duration: 30 min
Description: 30 minute Unlock your Side Splits

Embark on a transformative journey with "Unlocking Side Splits." This dynamic stretching routine is designed to help you conquer the challenging side splits position. Through targeted stretches and gradual progression, you'll enhance flexibility, increase hip mobility, and unlock your body's potential, achieving the coveted side splits with grace and ease.

Kneel on floor
Curl up in a ball with arms down

Baby pose

Sit on the floor 
Bring feet together 
And press knees down

Butterfly

Start by lying down 
Place hands on side and press
Lift body up with hands

Cobra pose

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

One foot in front of the other 
Knee bent 
Other leg is kneeling down 
Push hips in

Deep lunge

Stand feet apart 
Bend down and place palms of the hands on the floor

Downward facing dog

Place feet wide apart 
Facing forward and the other is side ways
Turn body to the side and bend hip forward and go back.

Dynamic pyramid pose

Frog pose

Sit In frog pose 
Rock hips and body forwards and backwards

Frog pose rocking

Sit in frog position 
Keep on leg straight

Half frog

Hip circles

Pigeon pose

Stand with feet wide apart 
One leg is point straight and the other is side ways 
Turn body facing the side 
Bend hips forward

Pyramid pose

Sit on a block or pillow 
Sit in a straddle position with bent knees

Straddle pose

Sit on a block or pillow 
Sit in a straddle position with straight legs

Straight leg straddle

Stand in sumo position 
Press hands down on inner thighs 
Press down on one side then the other

Sumo pose

30 minute Unlock your Side Splits

60 minute beginner side splits

Rachel

Dallas

Hanna

Tight Hips? Do this.

I like 1 entire session with verbal instruction vs having to do each separately

30 minute Unlock your Side Splits

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