You Can Too Do A Split In 10 Minutes!

posted by Nina - 

Melissa Eckland from LA is a wellness blogger, yoga teacher & model. 

And she's here to tell you that anyone can do any stretch, IF you warm up your limbs up properly.

Soooo let's try this & see wha happens. 

Definitely trying this when I get home tonight. -Nina 

And we suggest you follow her page, so much good stuff 😉

Here it is: Melisfit

YOGA TIP 👉🏼 Can you believe these photos were taken just 10 minutes apart??!!😱❤️➡️➡️➡️Swipe LEFT to watch my splits warm up routine video!!! 👉🏼👉🏼Most people think they can’t do a particular pose or they have no flexibility - but the truth is you have to warm your muscles up to get into the deepest position of your pose and build your muscles up to it! 🙏🏼Today I want to show you how I loosen up my hamstrings, quads and hips to achieve a deeper splits and increase overall flexibility! 👉🏼When I first go into a splits I can’t go very low and my hips & hamstrings are in so much pain!! Here is my routine to loosen up (video in the next slide of this post!) 🙏🏼🙏🏼 1️⃣ Seated Stretch With One leg x 45 seconds each side) 2️⃣ Downward Dog (1 minute walking your dog! 3️⃣ Low Lunge x 30 seconds 4️⃣ Half Splits x 1-2 minutes 5️⃣ Low Lunge Grabbing Back Food x 45 seconds 6️⃣ Repeat 3-4 on other side 7️⃣ Downward Dog 8️⃣ Seated Forward Fold x 1 minute 9️⃣ Splits!! 👉🏼 Try this out with me and let me know what you think!! Remember: this video is sped up for demonstration purposes and everyone’s flexibility is different! Your peak split may be different from mine! Also tag a friend below who would loves yoga! Xo Melis

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This is the stretch you should do to be able to do a split, it only takes 10 minutes: 

Let us know how it goes! 🧘🏽‍♀️

1. Seated stretch with one leg x 45 seconds each side

2. Downward dog x 1 minute

3. Low lunge x 30 seconds 

4. Half splits x 1-2 minutes 

5. Low lunge with back foot grab x 45 seconds

6. Repeat 3-4 times on both sides

7. Downward dog x 1 minute

8. Seated forward fold x 1 minute

9. Split, split, split! Woohoooo 

YOGA TIP 👉🏼 Can you believe these photos were taken just 10 minutes apart??!!😱❤️➡️➡️➡️ Swipe LEFT to watch my 10 minute hip and chest flexibility routine video!!! 👉🏼👉🏼Most people think they can’t do a particular pose or they have no flexibility - but the truth is you have to warm your muscles up to get into the deepest position of your pose and build your muscles up to it! 🙏🏼Today I want to show you how I loosen up my chest & hips to achieve a deeper dancer pose and increase overall flexibility in my body! 👉🏼When I first go into dancer pose my hips are too tight to lift my leg up any higher and my chest and back feel strained! Here is my routine to loosen up (video in the next slide of this post!) 🙏🏼🙏🏼 1️⃣ Table Top to Childs Pose x 20 - move slow! 2️⃣ Hip Swivels in Table Top x 10 each side 3️⃣ Table Top Crunches (Opposite Arm to Opposite leg) x 10 each side 4️⃣ Lay on your stomach and do 5 locust pose 5️⃣ Downward Dog (hold for 30 seconds) 6️⃣ Lunge on Knee with hands on the inside of your foot x 45 seconds 7️⃣ Reach around and grab opposite foot with hand x 30 seconds 8️⃣ Repeat 6 & 7 on the other side 9️⃣ Standing backbend x 1 minute stretch 🔟 Dancer Pose 👉🏼 Try this out with me and let me know what you think!! A great modification is to also hold a wall while you practice the dancer pose in step 10!! Make sure to save this photo for your reference & tag a friend below who loves yoga! Xo Melis

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YOGA TIPS ON TWISTS ❤️👉🏼👉🏼 Today I want to show you some of the biggest form mistakes and problems I see when people practice simple seated twists. I LOVE twists because they help digestion issues, are key in strengthening muscles needed for posture, and can be very relaxing for your back. ❤️ In the before photo above there are some major issues here that could cause pain, discomfort and hurt your yoga practice: 1️⃣ My legs are a HOT mess. Here’s why: my bottom leg is not engaged at all, (therefore it is doing absolutely nothing for me) you have to make sure your thigh is engaged, knee points up and foot is flexed. My crossed leg foot is too close to my body and isn’t in line with my sit bone. Before I can even think about twisting I need to have my crossed leg in a comfortable aligned position. I took it a few inches away from my sitbone to fix it in the after photo. ❤️ 2️⃣ In the before photo I’m not creating length to the twist but cramping my body. My lower back is rounded, my shoulders are up by my ears and my back arm is too close to my body. The biggest component to the twist is creating length!! First step is to move my straight arm hand further from my body so I can create length, then I went to lift up through my spine and then press away from my knee with my bent arm elbow and relax my shoulders down. Think inhale lengthen exhale press and twist! 3️⃣ Have you ever wondered where your neck and head go in a twist?! The key is to let your neck and head follow the twist (not lead the twist or hold it back). Let the neck and head actively follow your spine and keep a long neck! 👉🏼 Modifications: Instead of pressing away with your elbow, press away with your bent arms hand and/or place your straight arm’s hand up against a wall for more leverage when lifting up through your spine 🙏🏼 Was this helpful? Make sure to save this tip to your collection and tag a friend who would find this helpful! 💓

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YOGA TIP ❤️👉🏼 Today I want to show you some of the biggest form mistakes and problems I see when people practice Camel pose 🐪 💘 In the before photo there are a few big issues here that could cause serious injury and hurt your practice: 1️⃣ My feet are turning in and my knees are too wide. In camel pose your feet, ankles and knees should all remain hip width apart and parallel. When your knees are too wide it causes your feet to turn in which can cause pain when practicing this pose! 2️⃣ I am arching from my lower back, my chest is collapsing and my hands are resting on my legs. By moving my hands onto my heels I will instantly be able to lift through my chest, instead of arching through my lower back. In Camel pose you shouldn’t be arching or rounding the lower back, you should be keeping this area neutral by keeping a heavy tailbone and pressing your hips forward. This will alleviate any lower back pain and make this stretch feel amazing! 3️⃣ I am straining my neck and creating tension in my neck and shoulders. It is so important to relax the shoulders down and allow the head and neck to hang back freely. Additionally there should be no tension in the upper body. 👉🏼 Want some modifications to work your way to the "After" photo? Keep your hands on your hips if you’re not read to go all the way back or if you are having trouble reaching your heels place your hands on blocks. 😍😍 👉🏼👉🏼 For more tips like this make sure to get my ebook (link in bio!)!!!! And comment a friend below that would LOVE these tips! xo Melis

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