#READYSETYOGA: splits edition is the app that will help you increase your flexibility, mobility and strength, in a complete and harmonious way, with a specific focus on the muscles and joints of the pelvic girdle and thighs.
On a first level, the goal of this plan is to give you the tools to be able, with time and practice, to do the splits. At a deeper level, the purpose of this guide is to help you building a practice routine at home, getting used to step on your yoga mat every day and finding balance on and off the mat. Having a clear goal ahead helps us to be consistent, to keep track of our progress, to stay motivated.
This makes the splits a tool to reach a deeper goal!
Why the splits? The splits are one of the most complete and well-balanced poses, which preparation foresees a balanced – and in itself – complete practice, that leads us to lengthen our muscles, as well as acquire mobility, elasticity and control.
What you will find:
30 asanas with description, alignment, variations and tips.
3 sections of drills for dynamic flexibility, mobility and strength with 20 videos.
1 section on the splits, with description, alignment, variations, tips and videos
4 video sequences: 3 full classes with different focuses + The Ultimate Splits Flow workshop (each flow has over 100 clips)
2 weekly schedules combinations to help you plan your practice
Level: beginners – intermediate
This guide is divided into three main sections: the asana set, the drills and the flows.
The asana set comprehends the main and most useful poses to practice in order to reach the splits and to set the base for a safe practice. The poses here included are mainly focused on the pelvic girdle and thighs, but not exclusively: they open and strengthen the upper body as well, creating also a harmonic yoga practice.
The asanas in this section are divided into six groups, according to the muscles – or muscle group – involved.
The six groups are:
- Asanas for the hamstrings
- Asana for the hip flexors
- Asana for opening the hips
- Asana for the inner thighs muscles
- Asana for the glutes
- Asana for the quadriceps
The Drills section is divided into three groups:
- Dynamic Stretches
- Strength drills
- Bouncing movements
In each of these sections you will find dynamic poses or dynamic movements that, in order, will help you to warm up the joints and increase mobility and flexibility (Dynamic stretches), strengthen muscles (strength drills) and create elasticity in your connective tissue (bouncing movements).
The last section is dedicated to the flows, or sequences. As explained in depth in the dedicated chapter, in this part you will find a warm up and the traditional sequence of the sun salutation A, three sequences designed for you to build the base of your practice and help you to achieve your goals, and a final bonus sequence.
The sequences follow a simple scheme and, each of them, has a main focus in order to help you becoming familiar with sequencing, to encourage you to let your creativity flow and to make your own sequences using the poses that you will find in the Asana set sections.
The three main sequences of this section have each a main focus, according to the muscles’ flexibility they work on:
- Flow 1: forward folds and hamstrings
- Flow 2: hip flexors, hip openers and quadriceps
- Flow 3: hip openers, inner thighs and glutes
The bonus sequence: “The ultimate splits flow”, as the name suggests, is a combo of poses and drills that will completely prepare your body for the “monkey pose”, as well as being a very complete practice in itself.
After the flows’ chapter you will find a final chapter, Plan your practice, where you will find my suggestions on how to organize your practice and two weekly schedule combinations.
See you on the mat!
To get started download the app for free from the store and head to my website www.martinarando.com to purchase the #READYSETYOGA: Splits edition guide.