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5 Stretches That Finally Make It Easy to Master the Splits

Maggie Giuffrida is a graduate of The University of Arizona where she earned a degree in journalism. She is a contributing writer for SheKnows, specializing in health and fitness. Maggie is a certified yoga instructor and health and well...

Wanna do the splits? These yoga poses are the way to get you there

Remember back in the day when it was super easy to drop down into a split? Heck, remember back in the day when it was easy to bend over and touch your toes? Part of getting older is getting a little creakier, but that stiffness isn't something we have to just lie down and take — there are some yoga poses that can keep us limber, and even get us back into those splits.

It's all about being regular with your stretching. Stretching ups flexibility, increases blood-flow and helps keep athletic injuries at bay. Let's not forget that stretching also helps you achieve a long, lean appearance.

The splits, of course, are the ultimate test of stretchability, but if the thought of busting them out right now causes panic, don't freak out just yet — I promise to ease you into this pose nice and slow.

Stick with these five stretches and you'll master the splits in no time.

1. Standing forward bend

Wanna do the splits? These yoga poses are the way to get you there
Image: Maggie Giuffrida/SheKnows

Standing straight up, feet together, arms by your side, reach your hands up and overhead into a prayer position and then swan-dive your arms and chest down toward the ground. Let your fingertips or palms fall to either side of your feet and slowly start to bring your chest in towards your knees. If you have a hard time reaching your toes, put a little more bend in your knees until your hands are on the floor. Keep pressing your chin and chest in towards your knees and thighs for the maximum stretch. Remember to never lock your knees and always keep a slight bend in them to avoid injury.

Stretches hamstrings and back, alleviates anxiety, relieves headaches, improves digestion and quiets the mind.

More: 7 Yoga Poses for When You're Too Tired to Work Out

2. Pyramid pose

Wanna do the splits? These yoga poses are the way to get you there
Image: Maggie Giuffrida/SheKnows

Starting in Tadasana, or mountain pose (standing straight up, feet together, arms by your side), gently step one foot about 3 to 4 feet behind the other, allowing the toes to turn out slightly to the side and aligning your back heel with your front heel. Note: It's important that your feet should not be directly in line with one another. Instead, your back foot should be a few inches to the side to balance more effectively. Once your legs are in place, bring your hands to either side of your front foot and lower your chest and chin in towards the top of your thigh. Continue reaching your fingers and hands behind the front leg for more of a stretch.

Stretches the spine, shoulders, wrists, hips, hamstrings and strengthens the legs. Improves posture and balance and calms the brain.

Next Up: Lizard pose

Originally published October 2013. Updated January 2017.

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