I was asked to share some tips to increase flexibility to be able to do the front SPLITS or Hanumanasana. So I'm sharing this again.
These are just some of the stretches and poses that I usually have done to master the splits
Forward Fold (Uttanasana) to stretch the hamstrings. You can do any kind of forward fold, standing or seated. It also increases flexibility in your lower back. Remember to bend from the hips, not from the waist.
Reclining Hand-To-Big-Toe Pose (or Supta Padangusthasana) to stretch the hamstrings and inner thighs. Lie on your back, grab your big toe or foot, inhale and straighten both legs. Contract your quads to stretch the hamstrings. If you have trouble activating your bottom leg, start with your knees slightly bent.
Low Lunge (or Anjaneyasana) to stretch the thighs and groins and to open the hips. Get in the lunge position, one foot forward, knee bent, one foot behind you and your shin on the ground. Slowly shift your weight forward and your arms at your sides and your back straight. You should feel your hip muscles tightening. Hold for 20-30secs then repeat with the other leg.
Lizard Lunge to stretch the hip flexor. Come into a lunge position with your front knee bent. Keep you back knee lowered to the ground (or off the ground) allowing it to gently rest on the floor. Then bring both hands to the inner side of your front foot. Work your way to the ground by coming into your forearms and allowing your chest to move closer to the ground. You can use blocks to support your forearms if you cannot lower them onto the floor
Half Splits (or Ardha Hanumanasana) also called Runner's Lunge Stretch.This is a great stretch for the hamstrings.
Lower down onto one knee and step the other leg forwar between your hands and flex the foot. Straighten the leg as much as you can. Keep the hips squared and inhale to lengthen the spine and fold over the extended leg. Lengthen the spine and dread the shoulder blades down and back abs away from your ears. .
Other poses are: Pyramid, Pigeon ,Janu Sirsasana a, Upavista Konasana, Revolved Head-To-Knee ( Parivrtta Janu Sirsasana), Malasana, Frog and Butterfly.