SPLITS YOGA FLOW | BM Yoga and Gymnastics

SPLITS YOGA FLOW | BM Yoga and Gymnastics" sounds like a dynamic and focused yoga practice designed to help increase flexibility and strength, particularly in the hips, hamstrings, and inner thighs. A splits yoga flow typically incorporates stretches and movements that gradually open up the body, preparing it for deeper flexibility and mobility, especially in the legs, hips, and lower body.

Session Overview:
This yoga flow might aim to help practitioners safely work towards achieving full splits, whether it's the front splits (hamstrings and hip flexors) or the side splits (inner thighs and groin). The practice will likely include a combination of warm-up poses, targeted stretches, and strengthening exercises to prepare the muscles and joints, followed by cool-down stretches for flexibility.

Suggested Poses and Flow:
Gentle Warm-up Flow - "Preparing the Body"

Begin with a Gentle Cat-Cow to loosen up the spine and connect with your breath.
Transition into Downward Dog for a full-body stretch, particularly stretching the hamstrings, calves, and shoulders.
Add some low lunge variations, stepping one foot forward between your hands and stretching the hip flexors, hamstrings, and quads.
Engage in Sun Salutations to gently warm up the body, linking breath with movement and encouraging blood flow.
Lunge Flow - "Opening the Hips"

Step into a low lunge with your back knee on the ground, sinking deeply into the hips to open the groin area.
Flow into a High Lunge, lifting your back leg and reaching your arms overhead to engage the legs and core.
Move through Crescent Lunge and Runner's Lunge, deepening the stretch through the hip flexors, quads, and hamstrings.
Add Lizard Pose (with one forearm down) for a deeper hip opener.
Pigeon Pose - "Deep Hip Opener"

From Downward Dog, bring one knee towards the front of your mat into Pigeon Pose.
Lower your hips towards the ground and lengthen the back leg, feeling a deep stretch in the hip flexors and glutes.
Stay here for several breaths, focusing on releasing tension in the hips, which is crucial for achieving splits.
Optionally, fold forward to deepen the stretch.
Hamstring Stretch - "Stretching the Legs"

Forward Fold (Uttanasana) to stretch the hamstrings, keeping a slight bend in the knees for protection if necessary.
Step one leg back into a Runner's Lunge, placing your hands on your hips or the floor, and straightening your front leg to deepen the hamstring stretch.
Revolved Runner’s Lunge may be added to work on the flexibility of the spine while keeping the legs engaged.
Half Splits - "Preparing for Full Splits"

From a lunge, slowly straighten your front leg, pushing your hips back, and fold over your extended leg in Half Splits (Ardha Hanumanasana).
Focus on lengthening the spine and gently deepening the stretch in your hamstrings and calves.
Stay in Half Splits for several breaths, engaging your quadriceps to protect the knee.
Full Splits Prep - "Slowly Opening the Hips"

Move into Full Splits (Hanumanasana) slowly and mindfully, first checking that the hips are squared and that the knees are protected.
Take your time to settle into the pose, using blocks under your hands for support or props to help deepen the stretch.
If you're not able to go into the full splits, just go as deep as your body allows, and work on gradually increasing your flexibility over time.
Side Splits (Straddle Stretch) - "Opening the Inner Thighs"

Seated Straddle Stretch: Sit on the mat and spread your legs wide apart, keeping both feet flexed.
Slowly walk your hands forward, aiming to bring your chest closer to the floor while engaging the inner thighs to stretch them deeply.
This helps prepare for side splits, focusing on inner thigh flexibility and deepening the stretch.
Cool-down Flow - "Relax and Release"

Transition into Seated Forward Fold (Paschimottanasana) to stretch the hamstrings and lower back.
Add a gentle twist (Seated Spinal Twist) to release any tension in the spine.
Close with Savasana, lying on your back with arms and legs extended, focusing on deep breathing and relaxation.
Breathing and Visualization:
Breathing: Focus on slow, controlled breathing throughout the practice. With each inhale, lengthen and create space in the body; with each exhale, relax deeper into the stretch.
Visualization: Imagine yourself as a tree with deep roots in the earth, spreading your branches wide open like a flower. Visualizing growth and gradual opening helps encourage a mindset of patience and progress as you work towards full splits.
Tips for Splits Practice:
Listen to Your Body: Flexibility takes time, and pushing too hard can lead to injury. Be mindful and patient with your progress.
Warm Up Properly: Warming up the hips, hamstrings, and inner thighs before attempting deep stretches is crucial to avoid injury.
Props: Use blocks, pillows, or cushions to support your body in various poses, particularly in the splits or half splits.
Consistency: Stretching consistently, even for just a few minutes each day, will help improve flexibility over time.
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