Finishing the middle splits?

chumpchkin started this discussion · 1/8/2012

So I've been making a lot of progress with my front splits (with one leg in front of me and one behind), but the middle ones (in a straddle) are driving me nuts. I've been close to achieving them for ages, but I can never quite get all the way there. For the front splits, I found stretching for the oversplits to be very helpful, but for the middle ones, I can't manage it! I can do a yoga frog pretty well--my hips are pretty much touching the floor--but I can't really hold myself up in an oversplit for long enough to stretch. When I try passive stretches like lying on my back and doing the straddle against the wall, I never seem to get anywhere. What gives??

7 replies

Dancing Paws · 1/8/2012
Try looking up "active stretch middle splits" and see if something comes up. May be the you need to do an active stretch to get you that last little way???
Veena · 1/8/2012
Are you more comfortable working on them with knees up or facing forward? Have you tried both? The 4 point stretch helped me out. It's at min 9:15 ish in the Middle Splits Routine.
chumpchkin · 1/8/2012
I always do it with the knees up. I'd been doing that because of my ballet training, because knees rolled forward looks so WRONG to me, but now that I've just tried it....I can't do it! My knees and legs just won't turn that way more than slightly. It's really weird. Does that have anything to do with why I'm not progressing...?
Veena · 1/8/2012
No, I can't do them with knee forward either. I also think knees up looks nice! Do you have the lessons, I ask so I know if I can use terms/stretches used in the lessons? What have you been doing to work towards achieving them?
chumpchkin · 1/8/2012
I don't have the lessons right now because I don't have access to my pole at the moment, but I was planning to get them after winter break (when I'll also be working again, so I can spend money!). I've been doing....would they be called half-split stretches? I have one leg folded under me and the other out to the side, and I try to sink down to the floor (I can't get all the way there). I also usually put my butt against a wall and let my legs fall out to the side, and hope that gravity will be my friend. And I sit in as close as I can get to a full straddle, inch forward if possible, and then flatten my stomach on the floor. But it never seems to get any closer. I feel like I'm forgetting to do something really obvious and important! I've been totally stagnating on this one forever.
Veena · 1/8/2012
Those are good ones. Have you also been stretching the opposing muscle groups too? Sometimes we get so focused on stretching specific muscles we neglect others. Try including some stretches for the outer thighs and glutes. Using a foam roller in between stretches has help me. Also be sure your really, really, warm... try wearing warm clothing while you stretch to maintain heat. When your ready, there are some other nice stretches included in the middle splits routine.
chumpchkin · 1/8/2012
Okay! I'll try those things for now and move on to the lessons later. Thank you so much, Veena!