About This Total Stretch Routine
This is the full package. Instead of focusing on one area, this routine works through every muscle group that contributes to your front split in a single flowing session. You will stretch your hamstrings, open your hip flexors, release your hips, and finish with a full split hold.
The sequence is designed to warm you up progressively, moving from standing positions into deeper floor work. By the time you reach the split at the end, your body will be as prepared as possible. This is the session to do when you want to test your current range and push it a little further.
What This Routine Targets
- Hamstrings and calves through forward folds and lying stretches
- Hip flexors and quads with lunge and psoas work
- Deep hip rotators through pigeon and straddle
- Full split hold to put everything together
What’s Included
Downward Dog
Duration: 0:45
Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
- Straighten your legs as much as feels good while keeping a soft bend in the knees.
- Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.
Tips
- Let your head hang between your arms so your neck relaxes.
- Spread weight evenly between hands and feet.
- Keep knees slightly bent if hamstrings feel tight.
Adjustments
- Bend the knees more deeply or elevate hands on a chair for a lighter option.
- Come onto your forearms or place a block under your hands if wrists need relief.
Lunge
Duration: 1:30
Sink into a kneeling lunge to stretch your hip flexors and lengthen the front of your body.
Difficulty: Beginner
Instructions
- Start kneeling and step one foot forward, planting it flat in front of you.
- Press your hips forward as you raise both arms overhead.
- Lift through your chest and reach toward the ceiling while breathing deeply.
Tips
- Keep the front knee stacked over the ankle for stability.
- Press the top of your back foot into the floor to engage the rear leg.
- Stay tall through your torso to avoid dumping into the lower back.
Adjustments
- Rest your hands on your front thigh if reaching overhead feels intense.
- Place a towel or cushion under your back knee for comfort.
- Hold onto a wall or chair for balance when needed.
Kneeling Psoas
Duration: 1:00
Lengthen your hip flexors and side body with a kneeling psoas stretch that feels incredible after long sitting sessions.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart, then step one foot forward so both knees are bent at ninety degrees.
- Raise the arm opposite your front leg overhead while the other hand rests on your hip.
- Press your hips forward and reach up and slightly over with the lifted arm to open through the front of the hip and side body.
- Hold for a few breaths, then switch sides.
Tips
- Stack your front knee over the ankle for stability.
- Keep the core engaged so the stretch stays supportive, not saggy.
Adjustments
- Cushion your back knee with a folded mat or pillow if it feels sensitive.
Lizard Pose
Duration: 1:30
Slide into lizard pose to deeply stretch your hips, groin, and hamstrings.
Difficulty: Intermediate
Instructions
- Start in tabletop, then step one foot outside the same-side hand.
- Lower your hips toward the floor and extend the back leg straight behind you, knee and top of the foot resting on the mat.
- Keep your chest lifted as you breathe into the stretch.
Tips
- Let your hips relax and sink toward the floor.
- Lift the back knee and come onto forearms for more intensity when you are ready.
Adjustments
- Use yoga blocks under your hands if the floor feels far away.
Lying Hamstring
Duration: 1:00
Stretch your hamstring from the floor to keep your posterior chain supple without straining your back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet planted.
- Extend one leg toward the ceiling while the other foot stays on the floor.
- Place hands behind the thigh or calf of the raised leg and gently draw it toward your chest.
Tips
- Keep your hips and lower back pressing into the floor.
- Maintain a soft bend in the lifted knee to avoid hyperextension.
Adjustments
- Loop a strap or towel around your foot if you cannot reach comfortably.
Pigeon
Duration: 1:30
Settle into pigeon pose to melt tension in your hips, glutes, and lower back.
Difficulty: Intermediate
Instructions
- From tabletop, bring one knee forward behind the same-side wrist and angle the shin toward the opposite hip.
- Slide the back leg straight behind you as you square your hips toward the floor.
- Lower your torso over the front leg and rest on your forearms or hands while breathing deeply.
Tips
- Keep hips level rather than collapsing to one side.
Adjustments
- Place a folded blanket or block under the bent-leg hip for support.
- Stay upright with hands on the floor if folding forward feels too intense.
Seated Straddle
Duration: 1:00
Slide into a wide-legged seat and fold forward to stretch your inner thighs and hamstrings with intention.
Difficulty: Intermediate
Instructions
- Sit with legs extended, then open them wide into a straddle.
- Place your hands on the floor in front of you and lengthen your spine.
- Hinge at the hips to reach forward, lowering your torso toward the floor while breathing steadily.
Tips
- Keep your back long and avoid rounding as you fold.
- Flex your feet and point toes upward to keep legs active.
Adjustments
- Rest hands on blocks or a chair if reaching forward feels challenging.
- Sit on a folded blanket to elevate your hips and create more comfort.
Front Split
Duration: 2:00
Slide into a front split to explore your edge and lengthen both the front and back of your legs.
Difficulty: Advanced
Instructions
- Begin kneeling and extend one leg forward, resting hands on the floor for balance.
- Lift the back knee and start to slide the back foot behind you while the front heel reaches forward.
- Lower your hips toward the floor, keeping your torso upright and hips square.
- Hold with steady breaths and back out slowly when finished.
Tips
- Keep both hip points facing forward so the stretch stays balanced.
- Engage your legs even as you lengthen to protect the joints.
Adjustments
- Place yoga blocks under your hands for extra support.
- Keep a soft bend in the front knee or use props under your thighs if you are not at the floor yet.
Who Should Try This
Intermediate to advanced practitioners who want a complete session in one go. Best used 1 to 2 times per week as your main split training day. You should be comfortable with lunges, pigeon, and spending time in a supported split before attempting this routine.
Tips for Best Results
- Do not rush through the early exercises. They are warming up the exact muscles you will need for the split at the end.
- In the split hold, use blocks or your hands for support. Sink only as deep as you can breathe comfortably.
- Track your split depth over time. Small changes week to week add up to big progress over a month.
- Follow this session with the Recovery routine if your muscles feel worked.
The Complete Session
Some days you want quick, targeted work. Other days you want to go all in. This is your all-in session. Give it your full attention and it will give you your best results.
