Master the Splits with Ashley's Easy Stretch Routine 🧘‍♀️How to do the Splits, Beginners 15 Minute

[Music] hey everyone my name is Ashley and today I'll be doing a follow along stretch routine that will help you improve your leg extension so let's get started if you're not in a place where you can do this video with me right now save this video to your watch later and join me whenever you can all right you guys let's follow along start with your legs out in second and I'm just going to reach down going down with my chest and then rounding my head at the bottom we're going to take a nice Bend at the knee and straight in I'm going to face side so I can really show you guys when I bend I'm going to pull my head in between my legs as far as I can go and then I'm going to try and keep it there as I straighten repeat that a few more times just starting to stretch out those hamstrings and bend pull pull pull I hold on to my ankles just so I can pull my head in between my legs a little bit further one more time deep Bend and pull pull pull all right let's go with the feet together and I'm just going to Pedal the feet right here just warming up those hamstrings starting slow working our way up to that leg extension nice you guys straighten the back up here and release let's walk it out to a downward dog just continuing to Pedal the feet as we stretch out those hamstrings make sure you're breathing as we do this I know most of you might be starting completely cold so I just want to make sure that we won't warm up slowly but surely we will get to that leg extension as high as it can go all right let's bring the right knee forward coming down rock it front to back to warm up those hips the hamstring again and we're going to come up with the back foot just to get an extra stretch in the quad release it let's go back to that downward dog popping the foot up to bring ourselves back and pedal one more time pedal those feet stretching out those hamstrings keep breathing all right left knee forward rocking it front and back front and back nice you guys let's take a hold of that back foot and get a nice little stretch in the quad o amazing you guys last but not least let's bring it back up to downward dog this time step the right foot forward into a nice deep [Music] lunge make sure the knee is over the heel you guys right here in line amazing let's put that back knee down both hands on your right knee and just press into the left hip flexor get a nice stretch there breathe into it you guys breathe into it all right exhale try to bring both of your elbows down on the inside of that right leg if you can if not just stay up here otherwise try go down on those elbows and give it a bit right here breathing in and out nice you guys coming back up I'm going to straighten the right knee and try with a flat back get your nose to your knee Flex that front toe and point try try to keep a flat back here flex and point one more [Music] time and point coming back to that lunge back to our downward dog all right second side you guys bring the left leg forward lunge it out you're doing great we're getting warmed up all right right put that back knee down both hands on your left knee push into that hip flexor stretch it out you should feel a pull right here in the front of your hip and if you can let's bring our elbows down to the floor on the inside of our left leg and again if that's a little too much feel free to just stay up here all right give it a couple deep breaths into this position all right let's bring it back up straighten out that front leg try to flatten that back as much as you can nose to knee or almost as close as you can get it and flex that front foot and straighten and flex and point one last time and flex and point all right you guys bring it back to that lunge position and we're actually going to come back and we're going to sit on our bums legs in front take a nice deep breath in and try to get your tummy down and then your chest and then your head all the way curved over and then we're going to reach out with the top of our head to flex and look up we're about to get into a little bit more of intense stretching here you guys so I hope those hamstrings are getting warm and flex and look up try to flatten that back as you flex and all the way over nice you guys let's bend the left knee in keep the right one straight arms up and again lead with your belly button bang your chest and bang your nose to knee and and flex round it over and flex let's come up you guys arms out in second we're going to flex the foot up and do a few pulses like this that is going to help strengthen the bottom of your leg so that you can get your leg as high as it can go when we do those leg extensions so let's go let's do five forward go one go two go three go four go five relax it over nice you guys we're going to do that one more time so take a deep breath roll it up give me five go five four 3 two one nice relaxing it over really quick before we exchange to our left leg and again reach those arms up lead with your belly button and then your chest and then nose to knee toe pointed let's Flex it up flat back and round it over one more time you you guys and again on this side we're going to do five little pulses try to come from the bottom of your leg where your hamstrings are and less of the Quad doing the pulses here you guys turn that foot out arms to the second give me five go five four 3 2 one round it over and relax breathing in and now all right one more time you guys arms in second straighten that back give me five and five 4 3 2 one relax it over all right you guys roll it up Shake It Out we're now going to lay on our back and kind of do a horizont izontal leg extension before we get into the vertical one standing up so gently rolling your back bring your right knee into your chest try to bring it as tight into your chest as it can go almost to where it's reaching your armpit as tight as it can go and let's bring it up exhale and point nice you guys let's bring it back in as far as it can go and light stretch up point that toe all right one more time on this side you guys except this time extend it up now for about 5 seconds I want you to press your foot against your hand again just strengthening that leg extension ready and five press four press three 2 one relax it down a little further and change sides left knee into your chest as far as it can go bend that knee into your armpit and let's extend the leg breathing and bend it into your chest far as it can go you can move it around a little bit to warm up that hip and extend breathing into it and bend the knee and again this third time we're going to press our foot into our hand ready [Music] extend and press five press four press three two one relax [Music] down and bring it down nice you guys last but not least let's come up I'm going to bring my right leg in front left leg back and I'm just going to stretch my splits again if you don't have your splits go ahead extend the front and hold yourself up to where you are you can always get yoga blocks if you are um high up to hold yourself otherwise just hold yourself with your hands and just let the gravity do the work otherwise extend that front and just rock into that splits and rock warm it up warm it up it's almost time to stretch out that leg extension breathing into it Let's Fold over if you're holding yourself up just stay right there breathing in breathing out nice you guys coming up and trade legs left knee in right leg back rock it out all right extend that front leg hold yourself up if you're not there there yet extend and I'm going to keep doing just a light Little Rock warming up those hips and fold it over make sure you're breathing don't hold your breath all right gently bring those legs together and wiggle it out it out all right you guys take your time stand up find something that you can hold on to I'm just going to hold on to the wall and we're going to do our leg extensions I'm going to start with my right leg I'm going to grab my foot bring it in just like we did on the floor bring your knee in and extend let's bend that bottom leg and pull it a little bit further and when I extend my bottom knee I'm going to move my right leg to the side let's do that a couple times and [Music] bend and straighten to the side nice one more time bend the bottom knee and straight to the side gently bend that knee release it down and Shake It Out Shake It Out trade sides all right grab onto something let's slowly bend the knee grab your other foot and extend bend that bottom knee and again when I straighten that bottom knee I'm going to stretch to the side nice you guys keep pulling it towards your face Bend Bend Bend Bend and lengthen one more time you guys and bend it pull it forward and straight slowly bring it in and Shake It out shake it out you can do any of that as many times as you want to get more flexibility more stretch more strength but that is my quick little routine to getting better leg extensions thank you so much for practicing with me today if you like today's video make sure to download our app yoga plus and be sure to watch more videos in my series thank you bye introducing yoga plus offering a free series every month with over 300 different videos take control of your health work out anytime anywhere yoga plus download now for free