Improve Leg Flexibility | Yoga Workout for Splits & Hamstring Flexibility, 25 Minute Class

Hey there, I'm Liberty. Today we're going to be doing a flow focusing on the splits. We're going to use two blocks for today's class. So go grab those and let's get started. If you're not in a place where you can practice with me right now, go ahead and save it on your watch later and join me whenever you can. Okay y'all, let's go ahead and get started. Today we're going to start laying on the ground. So go ahead and find yourself seated in the middle of the mat. Keep your blocks to the front of your space and gently land yourself on the ground. Start lengthening the legs to the front of your space you have that option or as a second option You can bring your feet together knees apart and open your legs up your knees out to the side Your hands can be facing down if you're looking to feel a little bit more grounded and supported Or maybe you bring your hands to face the ceiling if you're looking to feel a little bit more empowered or receive any energy Take a deep breath in here deep breath out good once more deep inhale so if you can grow a tiny bit longer as you exhale maybe you want your shoulders slightly lower to your feet to lengthen take a few seconds there to just settle into this pose if your legs are open you can probably sense gravity pulling your knees a little bit closer to the ground as you exhale with the next breathing start filling up your belly your lungs then audibly let it out take two more rounds of breath here gently when you're ready with that start bringing your hands all the way overhead lengthen the upper body deep breath in here exhale last inhale maybe this time your shoulders touch your ears as you breathe out bring your knees onto your heart grab them from the outer edges connect them in pull your legs close to you and maybe you rock a little bit your ankles a little side with the next inhale go ahead and lengthen your legs hands overhead give yourself a good morning stretch for it and as you breathe out bring your knees into your heart keeping yourself keep your right leg with you take an inhale lengthen the left leg grab the back of your thigh take an inhale send the right foot out to the sky as you breathe out start pulling the leg a little closer to you we're just getting started so be a little gentle your knee can be bent you can also reach for a strap a belt or something to make this pose a little bit more accessible see if you can slowly start walking your hands a little bit higher and higher your low back is on the ground press the left toes to the front of your space by pointing your foot and the left heel down on the ground you can do a little bit of circles here with your top foot your top ankle maybe you point and flex your feet go with the next inhale go ahead and pull the leg a little closer to you you're doing your splits already as you breathe out you can hold here maybe you lift your shoulders try and connect your forehead to your knee okay take a deep inhale there deep breath out last minute as you exhale slowly bring your shoulders back down on the ground take an inhale point your toes as you breathe out start drawing circles with your right leg tiny circles here three in one direction, good, now in the other direction nice, with the next inhale start widening those circles more keeping the whole rest of your body on the ground, just your leg is moving and go ahead and change the direction on the other side this is already requiring a little bit of your core work here so be very mindful that your body is not moving, nice, slowly bring your leg back into center so you exhale, bend your knee, pull your right knee towards your right armpit, you can grab onto your calf your heel or your toes and take a half happy baby so your left leg is lengthened, your right leg is bent toes are flexed and you're trying to bring your right knee to your right armpit, take a deep inhale here, deep breath up, two more like that, full inhale, and with the next breathing, slowly bring your leg up to center, as you breathe out you can keep your knee bent or maybe you extend your leg and send the right foot all the way towards the left side of your space for a twist, keeping your shoulders on the ground looking straight up or towards the right side, your feet can be your foot can be flexed to add a little bit of a deeper hamstring stretch, go full inhale, deep breath out as you really bring it back into center, as you breathe out, change legs, release the right foot down, bring the left leg to you, point the right toes, grab the back of your left thigh and just take a few seconds here, the deeper your inhale your exhale, the more that you regulate your nervous system the more that your muscles will rest and relax and allow you to get a little deeper into the pose, if you have your hands on your quad and your hamstrings if you can send it up towards your calf again you can point the right toes and draw circles with the left ankle or point and flex whatever feels good here more rounds of breath here as you inhale slowly start pulling the leg a little closer to you breathe out to maybe lift your shoulders connect your forehead to your knee deep inhale as you're trying to come into a deeper split here breathe out last inhale exhale slowly bring your shoulders back down bend your left leg pull it a little closer towards yourself good now keeping your left knee low close to your chest grab onto your foot and have your half happy baby on the other side your foot is very flexed your pelvis on the ground you can keep the whole rest of the body grounded you can use your right hand to help you pull up keep flexing your left foot take one more round of breath here deep breath out as you inhale bring it to center same thing you can keep your knee bent or maybe you extend your leg grab your left foot with your right hand and slowly with control send it towards the other side keeping your arms so glued on the ground and open as wide as you can you can face straight up or towards the opposite side of your neck deep breathing and deep breath out as you inhale bring yourself back into center bring both knees on the heart cross your ankles and take a few rocks and rolls here back and forward bringing your nose towards your knees and arching the spine a lot until eventually you find yourself rolling all the way around into a tabletop position hands and knees on the ground tailbone tucked so instead of going up you're bringing it down spread your fingertips as wide as you can we're going to take our cows take an inhale bring the belly down shoulders up gaze high as you exhale coming to your cat push the floor away get a few more like that breathing open up breathe out push away last one in open exhale to push good inhale come to stillness as you exhale release the right leg to the back of your space tuck your toes keep your toes on the ground and rock a little bit back and forward inhale deep breath though once more full ready as you breathe out go ahead and lift that foot all the way up point your toes take an inhale lift your foot as high as you can and start pulsing your foot upwards for five four three two and one keep it as high as you can come into your forearms your elbows are right below your shoulders take an inhale to look forward as you exhale you're leaning forward your chin goes to your fingertips then press back up good three more lean forward exhale back last one forward exhale back good inhaling forward exhale tuck the left toes send the left leg all the way down bring yourself on the ground take an inhale to bring your hands in front of you you're gonna bend the right leg center as high as you can then bend your left foot and place the top of your right the top of your right leg on top of your left foot go ahead and relax here a tiny bit your left foot is supporting the right leg here dip it in deep breath out once more full inhale and let it go nice slowly start bringing that foot down press the far away coming into a tabletop position deep inhale here as you without tug your left toes lengthen the left leg finding yourself in a three legged down dog good send the foot as high up as you can pull it in here deep breath out slowly start walking your hands all the way towards your left foot maybe you use your hands on the blocks here as you're walking yourself all the way back to give yourself a little bit more support blocks can be on the higher setting take an inhale to stay deep breath out one more full breath in good as you exhale slowly start walking yourself all the way back to the front of your space again finding your three legged down dog exhale lean all the way forward high plank bring the right foot on the ground bend your elbows take a vinyasa inhale up dog exhale child's pose few rounds of breath here resting on your child's pose forehead on the ground deep breath in and deep breath out last inhale as you exhale slowly start coming out of that pose tabletop again bringing your feet your tips as wide as you can this time it's the left foot that goes back tuck your toes rock a tiny bit back and forward here pressing your heel towards the back wall to feel the stretch in the calf and your hamstring as you inhale go ahead and point those left toes lift them high and start pulsing up for five four two and one good keeping your leg lifted come down into your forearms elbows right below your shoulders a 90 degree bend on your elbows inhale to lean forward exhale press back two more lean forward exhale back last one forward send it back good go forward stay here tuck the right toes let the right leg off the ground slowly lower your hips down on the ground try to keep the engagement on the left leg reaching high hands on the ground bend your right knee place the left foot on top of the right knee you can allow for this position to be a little bit of a resting stance for your left leg you're working a lot on the back of that left leg take a deep breath in deep breath out good last round of breath do exhale slowly bring your hands right underneath your shoulders press yourself away into a three legged plank tabletop then tuck your right toes and three legged down dog your left leg is going as high as you can maybe you grab your blocks if you did before but with the next exhale without blocks or with blocks walk your hands all the way back onto your right leg your left foot is trying to go as high up as you can go move it in here deep breath out last inhale as you breathe out slowly start walking yourself all the way to the front of the mat bring your left foot down high plank take an inhale lean forward exhale open your elbows inhale up dog exhale down dog good first round of breath first round of our first round dog of today's class allow for your legs to find a little bit of ease send your seat bones up your knees can be bent your heels can be off the ground you're trying to send your butt your belly towards your thighs good with the next inhale send the right leg all the way up and back exhale release your right foot in between your hands left knee comes on the ground you can inhale find your low lunge with your hands high as you without trying to sink your hips a tiny bit deeper you can reach for your blocks and keep your hands on your blocks to give you some more support deep breath in deep breath out the next inhale bring your hands on top of your right knee without tucking the back toe so still pressing with the toenails against the ground prepare here this is a little intense so exhale press the foot against the ground the toenails against the ground to lift your leg hold there for three hold there for two good slowly bring the knee back down bring your hands on the blocks lengthen the front leg halfway splits you're pressing your right heel down and back your toes are going towards your nose go Go ahead and try and find length in the spine. And only if you feel like you're not arching the spine too much, you can start walking your hands to the front of your space. Deep inhale, right toes to your nose. Deep breath out. Two more rounds of that here. As you breathe out, slowly start re-bending your right knee. Tuck the back toes. Take an inhale, lift the right arm high for a low lunge twist. As you exhale, flex your right toes. Open your right knee to the right side of your space. Lower left heel goes down for a horizontal lunge take a few seconds here we're gonna flow with this breathing left breathe out back inhale left exhale back last one lift exhale back good inhale exhale close your shoulders back into that low lunge halfway splits right lengthen the front leg this time we're going to add on a drill go ahead and point your left toe your right toes hands on the blocks to give you more support and make it a little bit more accessible you're going to press the blocks away take an inhale lift your foot and pulse it out for five four two one and bring it down good with the next inhale re-bend your right knee tuck your left toes reach your hands high up take a deep inhale here toes are tucked as you exhale airplane crescent left the back knee off the ground towards the forward hands back feel the left heel pressing against the ground deep breathing deep breath out good once more full inhale let it go if you want more challenge second inhale reach your hands to the front of your space hold there for three hold there for two exhale release your hands to frame your right foot inhale send the left leg as high up as you can standing splits again left foot going to the ceiling if you feel safe and in control maybe you grab onto your bottom ankle with one hand or both hands deep inhale there deep breath out last breath exhale to release your foot all the way to the back of your space inhale send the right leg all the way up and back exhale bend your right knee stack your hips on top of each other and draw circles with that knee one direction and the other as you inhale we lengthen that right leg exhale lean forward high plank both feet on the ground inhale shoulders past your wrist exhale bend your elbows chaturanga breathing up dog engage your glutes gaze up exhale down dog hips going up and back beautiful other side take an inhale reach the left leg high as you exhale bring the left foot in between your hands low lunge back knee on the ground you can use your hands for support here your blocks for support you're trying to send the left knee hip and toes in the same direction feeling the stretch in the back of your in the front of your back leg a few more rounds of breath here deep inhale deep breath out as you're breathing bring your hands on top of your left knee to give you some pushing power pressing with the toenails of the back foot look behind make sure your toes are not to the side inwards or outwards your middle toe wants to be right behind in line of your heel inhale prepare exhale press with the back of your top of your back foot hold here for three maybe you sink a little deeper hold for two exhale release the back foot on the ground right hand stays down tuck the back toes inhale lift the left arm high exhale flex your foot open up to the side we'll do that twice more breathing breathe out back inhale left exhale back inhale exhale back that was the last one breathing left exhale close your shoulders this time lengthen your left foot finding halfway splits keeping your hips on top of your right knee maybe you stay here maybe you walk your hands to the front of your space your left toes are very flexed you're pulling your left hip back and your right hip forward move around so right here let it go as you breathe in slowly bring your hands onto your blocks point your left toes activating through the core here take an inhale start lifting your foot and pulse for five four three two and one bring the foot down on the ground re-bend your left knee tuck your right toes take an inhale reach your hands high exhale to lift the back knee off the ground airplane crescent stay here for a few seconds you're pressing the back heel towards the back wall keep your knee bent 90 degrees navel is away from your core and if you want more challenge take an inhale raise your hands to the front of your space deep inhale deep breath out one more pull it in and let it go last inhale exhale release your hands down to the ground inhale standing splits reach as high up as you can bringing the right leg with the bottom foot is the support try and use your left pinky toe and left big toe to press against the ground and if you did on the other side you can grab your foot with one hand or the other or both two more rounds of right here slowly release the foot all the way to the back wow inhale send the left foot up and back three legged dog back exhale bend your knee stack your hips on top of each other draw circles with your knee one direction and the other slowly we lengthen that leg bring it back into your down dog lean forward high plank exhale bend your elbows chaturanga breathing up dog breathe out child's pose few rounds of breathing we're gonna do it a little dynamic and then we're gonna try for splits take an inhale come into your down dog breathe out stay breathing right leg goes high exhale right foot in between your hands inhale hands up reach up good exhale hands on the on the front top of your right leg breathing lift the back knee off the ground breathe out come down inhale lengthen the front foot flex your toes exhale hands on the mat on your blocks and now point the foot breathing to left without being down inhale re-bend the front knee exhale talk to back toes breathing left up twist to the right side exhale flex your right toes open to the side forearm stretch breathe into left exhale close your shoulders breathing step all the way forward finding standing splits deep breath out slowly release the foot all the way to the back of the space this time bend the back knee again hands on your blocks take an inhale halfway splits as you breathe out start sending the heel all the way forward find your deepest expression of splits knowing that not always you're gonna get it trying to keep your left hip to facing forward right toes flex to your toes hands on your blocks for more support and you can choose to stay still you can choose to bounce a tiny bit whatever you choose make sure that you're always keeping a length on your breath, good, slowly start bringing that foot back into center, tuck your left toes, send the right foot back, high plank, you can take a vinyasa or step back into down dog, good, other side, take an inhale, send the left leg up, exhale, left foot in between your hands, back knee on the ground, untuck the back toes, hands on your knee, inhale, lift the back knee off the ground, exhale, bring it down, inhale, halfway splits, exhale, flex your foot, breathing, hands on blocks or not, lift the foot, exhale, bring it down, breathing, re-bend your left knee, breathe out, twist to the left, inhale, prepare, exhale, flex your toes, open to the left side, breathing, come back up, exhale, frame your foot, inhale, standing splits, fly the right leg as high as you can, good as you exhale, bring that foot all the way down a little back knee on the ground, hands on your blocks for support, take an inhale to re-lengthen the front foot, now you can stay here or slowly start sliding the foot all the way to the front of your space, same directions as they on the other side, you want to stay facing forward toes towards your nose, you can keep a tiny bend on the front leg to allow for your hips to sink a little deeper last inhale as you breathe out slowly bring your back down you can continue to do that series a few more times and whenever you're ready find yourself back laying on the ground in the same pose that we started allowing for your hips to open hands facing up or down depending on your intention and close your eyes and take a few seconds there in your shavasana last rest thank you so much for practicing with me if you enjoyed this video and would like to see more make sure you download our app Yoga Plus see you in my next video bye welcome to Yoga Plus courses available from pupil to yogi sort by yoga fitness and instructors create your own routines access the pose library Yoga Plus by Psyche Truth available on Google 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