Remember, if your splits is a long way off, you can still get massive benefits from practicing this pose. Just use lots of pillows and work from where you are. PDF guide in the description. Your questions and comments are always most welcome. Hope you find this helpful! - Lucas @ YOGABODY

Did this once today and I finally sat down in my splits. I couldn’t be happier

I have watched more than 30 split videos. This one got me fired up. Very very effective, injury free method with many more bnefits than just flexibility. Thanks a ZILLLIOOOOOOON.

Been doing this for the past 10 days or so and I'm already really excited about the progress I've been making :)

I study PNF at university as a full course, this is so wonderful to see someone do it on real life for healthy people and not just for sick one's. Thanks

Fantastic video. Pro-tip: Breath in through nose, exhale through nose with an audible hum. Humming increases Nitric Oxide production by up to 15x. I personally prefer only inhale/exhale through the nasal passage. Keeps the nasal passage hydrated and you have better oral health.

Returning to the full splits after 25 years. I am 39 .... I would perform the splits in a variety of fun ways... almost instantly upon request. Jumping of cars into the split . Attempting to return to my teenage state has been somewhat stiff. But I saw you . Grabbed my bean bag and its my new split support till I get comfortable. An alternate take on youre method. Thanks man. If I do perform them once agin I will leave a comment. Could be a month . Maybe never =) but we don't quit.

This is so humbling. Every breathe I take stresses my CNS out and I've been telling myself this for years. You're breathing technique actually let my hip flexor relax and pop 3 times in less than 5 minutes. This could be life changing for me.

Dude thank you so much for walking it through with us. Im a dancer and been looking for someone to do it with me with the actual time of doing it included. It was very well explained and I love how you gave tips along the way and clear instructions while doing it with us. Thank you.

A very good explanation and demonstration. One small, technical thing though: when you’re going to do the next PNF contraction do not raise yourself up with your hands try to stay at the same level of stretch where you’re currently at. That way you’re in the stretch most position signaling to your nervous system that this amount of stretch is OK great stuff! I love PNF stretching been doing it for years.

I am surprised, to say the least. I'd been trying to improve my splits for 2 years of regular training with no results. Now, I took the method of this video + pidgeon and launch pose, and I have an improvement just after two weeks. Magic. But ngl, even at 7/10, this is the most painful and exhausting stretching I've ever done.

This is awesome! I'm about 70% towards doing the full splits and I remember a few times I had stretched my hamstring a bit too far but not enough for injury, by the grace of God, I wish I had something like this to walk me through to this

awkward, iv been doing contraction/cramping and deep breathing to attain my desires of flexibility and mobility. I never learned it, i never read it, i never knew it, it just worked and I began doing it. Your sharing of accumulated knowledge has given me ways to describe what I was doing. Great work

Thank you for these scientific yet simple explanations, which makes this important knowledge easily accessable, much appreciated 🙏🏼

You're amazing thank you so much! I'm getting closer to the splits but in the past weeks I feel that I've reached a plateau. I'll be doing this every night for one whole week and I'm aiming to achieve them in that time. 😁

doing this 5 times a week. i could do the splits 40 years ago....will keep you updated... love the stretch.... really love it

This is a killer exercise! I'm a flex instructor myself and I do a lot of PNF stretching. Thinking what I can use at the studio, instead of cushions...

Thanks so much, it is so helpful. It is so simple and effective. I see my progress in just a few days. It would be great if you could do a video on middle split as well. Thanks again. so so much. You are a grand master!!

This is the best PNF breakdown I’ve ever seen!

I have been struggling with front split for 2 years and I am now 3 inches away from the floor and doesn’t feel like anything working. I will use your method to see if it works. Thanks for this useful content. ❤

Great video - I didn't do the splits a while and it just wasn't going smothly down... after this exercise - happily coming down again - amazing!! Love your videoclasses and can warmheartedly recommend Yogabody certification courses - they are superbe.

thank you! I got so many answers and realizations because of your video. I would love to see a similar one about side splits.

I do it hardcore. No warm up. Each time it get's faster and easier. I'm talking about years not some months. Splits solved my pain not being able to bow don't and recover fast. Now I can always pick something up from the floor without having pain in the back. No disadvantage at all having the full split.

Okay. Ive tried this one time and ITS LITERALLY MAGICX

thanks to you my legs are TREMBLING! . but i can def see some progress like i can almost sit in my splits after just 2 days I'm pretty sure that a week from now i will have my full splits so i can impress my gymnastics coach when i come back to the gym!

The feedback on how to stay within that 7 out of 10 intensity and how to identify it is super helpful. My daughter and I both do Chinese dance and would love to get to the splits. I used to do splits routinely about 30 years ago but I'm many inches from the floor now. We tried another routine over the summer but it was brutal (beyond 7 out of 10) and no real payoff after many weeks. Hoping to try this over winter break when we have 2 weeks off from dance class and rehearsals.

I am doing yoga at 46 and firs time to do splits at my age. I love this video. Trying this soon. Thank you!

I’ve been trying to get my splits since 2020. Never tried this technique before. I’ve made progress in the last four years with 60 second stretches x3 on each side but let’s see where this technique gets me.

I absolutely love your videos and teaching style. I find the sound effect of the text overlays a little distracting and wish the volume on them was lower. Thanks for being a great teacher.

Thank you! I got my splits in 20 days thanks to your video!

Ive dislocated my knee a couple of times and after that i lost my splits. Im trying my middle split again. Even tho ive always been overweight ive had my splits. I hope we all make it! Good luck guys!

OW OW I WAS CRYING TRYING IVE BEEN TRYING FLR MONTHS WEEKS YEARS AND NOTHING JAS CHANGED WHYYY

I'm glad I'm not the only one who knows the 30 second stretch data is total B.S. I think it was people who don't know how to stretch collecting data on people who never have really stretched seeing some "newbie gains". After that initial plateau 30 second stretches will get you nowhere. After 40 years of stretching from martial arts and having an ex who is an Indian trained yoga teacher I have never seen anybody gain good flexibility from 30 second stretches. I've seen some people, usually girls, who naturally have good flexibility without any training, but they usually also have poor muscle strength and joint instability because the flexibility is not from training but from innate anatomy and morphology. I'm not even really starting to relax into the stretch until about a minute has passed.

Best video I’ve seen yet on stretching. Thank you 🙏🌟❤️

So much knowledge in one video WITH NO ADS!!! Instantly subbed

I shall comment under my comment as many times until i reach a split. Using your methods. (Its been more than a couple days already but today will be the first in terms of accountability. So here goes nothing 1!

I usually only watch these types of videos but as of two days ago January 4th I started and we’ll see hopefully in 6 months I can come back and say I got my splits 😅

I wish I saw this before I twinged my left hamstring. I have heard of PNF before but this is one of the best explanations I've seen of it

So glad this video showed up in my recommended list! Thank you! I can’t wait to try it!

Are you able to make one of these for the middle splits Lucas? It would help a lot of people and would be hugely popular

This is THE BEST explained and demo'd split video and ive seen too many!! Kudos and thank you! Subscribed :)

Great video, I will definitely try this for my front split. Could you also do a video for side split?

Excellent explanation Thanks those muscle tension exercise’s and breathing remind me of Paramahansa Yoganandas relaxation and energisation excercises

Thank you for this video! How do I train to do the middle splits with PNF?

I'm three weeks in now, still hanging in there. I've been practicing martial arts since the 80ies, I'm starting to think I can succeed with full splits this time.

Thank you for the high quality content! Succulent explanations, useful graphic, great follow along! This is a gem of a video!

Great videos! Can you do one of these follow alongs for Middle Splits?

You’re amazing! I’ll have to try this when I get home.

Trying to help my daughter w this & once she felt the pain it was too much & she hates this stretch. Gonna try the stack w her. What helps w me is at the end of the relax part is squeezing my quad in front, hamstring in back, as if to pull my legs open. Then I relax & settle into it. Soon as I did that I started touching the ground.

Thank you Lucas for this video, I have been working with this for the past 3 days and already seeing results in my splits, really paying attention to your breathing and 7 - 10 intensity, I have been working with 2bolsters, one relatively flat and one rounded, with two cushions. and relaxing deeper close to removing the cushions. Thank you :) Also thank you for the Ankle release video as well, been using both. :)

The pillows and breathing really helps

Very helpful Lucas.....thanks for the video

Great video, you really explain well about the "Physiology of sports" education. Thanks for sharing.

Don't push past 7/10 intensity is such a golden nugget. No wonder, my splits absolutely sucks

Middle split video too please

Thank you! I’m going to try this🙏🏾

I’ll try this to myself this is what I wish to do Split , I been doing yoga class for 4 years but I can’t do it .

Grateful for this video. Thank you!

Did 3x and got my split! Thank you! I cant wait to show my bf, after I get one, lol! Edit i was a kid gymnist but lost it after many years passed

Great tips! Thank you!

Thank you for the video, i m following every night and i hope it is helpful 😊 I m practicing yoga for a long time. I know my quad n hip flexor are tight, and my backbend are bad too. My hipstring is ok flexible. When i first follow your video, my hipstring stress as it stretch a lot, i bet its compensate for my hip flexor and quad. And my glute area have weird sensation for the next day. So i am starting at higher cushion level. Hope it will work, its my fourth day, i never practice front split regularly. But i tried to be as low as 2 inches above the ground 10 years ago

Literally my goal for now. I will try to follow ur instructions. 🥳🥳🥳😍😍😍

This is amazing! Thank you very much!

Thank you for this video! I don‘t know why but I had to laugh during the whole stretch. Maybe because of the Golgi. My body was like what are you doing?😅 But it was amazing for practising the split, thank you!🤍

Highly informative .Thanks for sharing Lucas .

Finallyyyyyy da video I’ve been looking for !!!!!

wow what a great method. This is exactly the practice i need

Amaziiiiiiiing!!! Thank you ❤

Loved it! thank you!

Should I warm up before using this technique at the end of my day? Or that's why you start with all those cushions? Thanks

Omg for the first time ever I think I’ll be able to do a split. Thank you for this! Can’t wait to start tonight!

Great explanation! Will try this. Almost tore my hammie from overstretching.

thank you!! i love your videos and your way to explain

Thank you for a great lesson! Would it benefit to prepare yourself before the lesson: 1. warm up the muscles (like, some running, etc.), 2. do a sciatic nerve glide exercise?

Bro you a beast teacher goddang 🔥🔥

Like it very much, usually people offer so many different stretches to get into splits. This is one and to the point. Could you do something like this for getting into the wheel pose. To me splits have always been pleasurable and somewhat easy to do, but I struggle so much with backbends and twists where shoulders and middle spine are involved... I've been doing your stretching program for 2 months now and am getting progress but still a long way to go for wheel as I'm also lacking strength to lift the upper body from the floor...

Hi, great video! Your energy and presence is very soothing and warm to me and probably to many others. Thanks for sharing your passion. I have a question. Could this be used in other poses? A forward fold for example. I can’t seem to get myself any further in my fold. I want my forehead to to touch my shins! Lol. Could I try the PNF to improve in other poses? Thanks! ❤

I assume I’m doing this right but would it be fair to say early on most of the stretching will be felt in the front leg? And once you get more flexibility in that it’ll allow the back leg to straighten more? Currently it almost feels like I’m just doing a hamstring stretch on my front leg with my weight on my back knee. I don’t really feel like I’ve got an ability to try and straighten the back leg?

Terrific video. Exactly what I'm looking for (60 y/o male, physically active, crazy tight hips and lower body). Quick question - how often should the "lift and engage" take place? Once per minute? more? thx

Great video

I love how simple and yet knowledgeable every one of your videos are. Thank you for sharing! Do you hold your breath for the 5 seconds of leg contraction or are you breathing in for 5?

Wow! This was an excelent strech treining, and a good way of getting educated in PNF+ human anatomy. Than you. Do you have any more videos of PNF movements?

This is awesome explanations. :)

Will aply today afther my work out..👍Im 3 months alredy on the treail lets see now👍

Brilliant idea

I just know he’s fun.

Amazing advice

i have been trying the damn split for 3 years, but i was holding for 30 seconds, till now nothing changed.

Could apply this to middle splits as well.

It all makes sense like everyone has said I been receiving the total opposite of this training and they never share expressing the importance of the correct breathing techniques

thank you👍

Thank you very good!

Hi thanks . I have a question Is this ten-minute exercise enough for do split? We have a lot of exercise for streching hamestrings and hip flexors🙏🏻

This video is so helpful. Would you mind to do a video for middle split or is it the same technique? Thank you so much

Can you make a video to make the facial split ? Thank you so much for the technique !! I am gonna try. I am 41 and I always dreamed to acheved the split

Thank you so much! Your explanations and videos are so helpful. I've started to feel hope and I'm more confident, but I still have a problem. In positions like this, my back knee is killing me (if it's on the floor), I feel a really sharp pain. Do you have any recommendation what should I do to deal with it?

This is great work! I like the engagement of muscles before relaxed stretching. I teach yoga and Pilates. I am back to full splits-both sides after bilateral hip replacements. My orthopedic surgeon has fits when I tell him this! I am careful but so stretched! Feels great! Any tips for hip replacement students?

Think I need to get on this to open up my lower back and wake up my glutes, stretch my quads

Good way, but you can still get results faster than 6-7 months. I achieved it in 3 doing more dynamic stretching 5x a week

It's very helpful