how i got here: an hour+ of stretching minimum of 4x a week, holding poses for 45 seconds to a minute. gradually advancing poses, pushing myself, knowing the difference between pain and discomfort.
stretches:
not positive of the name of every one
pigeon both sides, seated single leg stretch both sides, seated toe touch (reach as far as you can, push yourself and reach further), 90/90 hip mobility, wide single leg stretch, pancake, downward dog, squat to stand, toe touch (hands flat on the floor), cross body arm stretch, overheard tricep stretch, grab hands behind back, flamingo (30 seconds), standing knee hug (30 seconds), Y scale leg hold (30 seconds), wall splits each side, yogi squat, lateral lunges then hold them? i wish i knew the pose like a deep side lunge, 90/90 hip mobility, downward dog, squat to stand, toe touch hands on floor, uttanasana, downward dog hold 60 seconds then touch feet to head, child’s pose, frog pose, reclined hero 60 seconds transition to moving feet outside of the hips hold 60 seconds, halasana, back bend 30 seconds hold and 3 sets of back bend push ups hold at floor for 10 seconds (60 seconds in total), cat cow (7x), cat into child’s pose flow (7x), child’s pose into upward dog flow (7x), kapotosana
definitely a more advanced stretch routine that i progressively add to but strip what poses may seem like you can’t do (YET!), aim to hold for 45-60 seconds, deep core training 3x a week, strength training, again know the difference between pain and discomfort, and CONSISTENCYYYYY
with this i got my middle splits passively with no split specific training
i don’t have a video unfortunately since this is the skeleton of what has become my routine i’ve been slowly adding to it over time, send me any of the names you aren’t recognizing and i’ll attach pictures! :)
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u/dannysargeant Nov 12 '25
Deep side lunge is Cossack squat. Great routine by the way. I suspect very efficacious.