How to Open Hips Faster Horizontal Splits

Nguyen Yoga

Horizontal yoga poses It is a movement that beginners have a lot of difficulties in performing. Only those who have perseverance, technique and the right body can conquer the horizontal split. Although difficult, this is a move with many health benefits. Find out with Nguyen in the article to get tips practice splits horizontal good!

What is the effect of horizontal splits?

Tập xoạc ngang mang lại nhiều hiệu quả cho sức khỏe — Practice quick splits at home

Opening the hip flexors helps increase range of motion and perform daily activities without pain in the leg area, especially the groin and thighs.
Prevent these leg ligament injury when playing sports.
Helps create strength, increase flexibility and more suppleness for legs. If you are a dancer, the horizontal split also helps to perform difficult dance movements. Especially, for those of you who participate in cycling, running, hiking or using your legs a lot, it will help you do those activities easily.

How to do horizontal splits to help open the hip joint at home

Step 1: Warm up before the horizontal split

Khởi động với động tác đá chân trái trước khi xoạc ngang — Perform a forward right foot kick

Stand up straight, kick your right foot forward 10 times and your left foot forward 10 times.

Khởi động với động tác đá chân phải trước khi xoạc ngang — Perform left foot forward kick

Stand up straight, kicking your feet sideways 10 times on each side.

Step 2: Practice splits with some stretching

1. Side split yoga pose

Động tác Yoga xoạc nagng một bên — Yoga movement left side splits

Extend your legs.
Lower to the right (exhale), straighten left leg, then stand up and switch sides (inhale).
Repeat this movement 10 times on each side.

2. Stretching of ligaments

Động tác Yoga xoạc ngang một bên trái kết hợp gập người — Bend forward while bringing your arms forward

Keeping in a side split, bend forward while bringing your arms forward (hold for 5 breaths).
Then switch sides and do the same.

3. Squat position combined with frog pose

Tư thế ngồi xổm kết hợp với tư thế con ếch — Extend your legs and start squatting

Start in a squat position.

Lower and extend the knees outwards (full).

Tư thế Yoga ngồi xổm kết hợp với tư thế con ếch hỗ trợ xoạc ngang — Lean forward and lower

Keeping your knees and hips level, lean forward and lower. (can be straight arm or down forearm).
Hold and breathe evenly for 5 breaths.

4. Horizontal splits in standing position

Động tác xoạc ngang ở tư thế đứng — Extend your legs and fold forward

Extend your legs more than shoulder width apart, bend forward, extend your legs as far as you can.

Động tác xoạc ngang ở tư thế đứng Yoga cơ bản — Perform horizontal splits in a standing position with the help of Yoga bricks

If you can't bend forward, rest your hands on a yoga block or a low bench (no knees bent).
Hold and breathe evenly for 5 breaths.

5. Combine splits and frog pose

Kết hợp giữa xoạc và tư thế con ếch — Combination of side splits and frog pose

The left leg is extended to the side and straightened, the right leg is also extended and resting on the knee (frog pose).
Bend to stretch the groin muscles and ligaments.
Hold and breathe evenly for 5 breaths, then switch sides and do the same.

Step 3: Carry out horizontal splits

Notes before training:

If you can't widen your legs, you can completely open them to fit your body. In case you cannot bend forward, or when you bend your back, you will have two options as follows:

Tiến hành thực hiện động tác xoạc — Perform horizontal splits with the support of Yoga bricks

You can use Yoga bricks, stacks of notebooks, or low chairs to sit on to adjust the appropriate hip height.
Practice in a standing position to bend forward.

1. Instructions for doing horizontal splits on one side

Sit with your back straight with your legs wide apart.
Inhale, reach your arms up, turn your body to the right.

Hướng dẫn động tác xoạc một bên phải — Start with a side split

Exhale and bend over to the right leg.

Inhale to lift up, exhale to bend to the left leg.
Repeat the movement twice and hold each side for 5 breaths.

2. Instructions for horizontal splits in the middle

There will be two ways to perform this pose, one is that you bend in the middle, the other is from a side split position, you will gradually move your hands to the middle. In this article, Nguyen will guide you how to make it easier for new friends.

Hướng dẫn thực hiện từ một bên vào giữa — Center split guide:

Inhale, stretch your arms up, exhale, bend your body to the right, breathe evenly for 5 breaths
Slowly move your arms to the center, bending as far as you can, or use Yoga bricks and other suitable height objects for support.
Finish lifting up, straighten your legs forward and gently shake your legs.

Notes when performing horizontal splits

Exercise your joints well before doing splits.
Avoid doing excessive splits or bouncing in any stretch positions.
Try harder the next time, because the ability to split legs has a wider range with each exercise, to achieve the goal you need to gradually increase the strength.
Note that you should straighten your back, keep your hips straight, do not sway to the sides in the splits.

Nguyen hopes that the above sharing will be effective and useful for the training process splits your. Please follow and wait with Nguyen the posts about health and next Yoga!