How i #weighttrain 😆
#middlesplits = my nemesis
I’ve been especially trying to work on my middle splits flexibility since fall...i feel like my femur bones just don’t rotate that way.
It’s finally starting to feel like an enjoyable stretch, so i thought I’d share how i normally practice this pose and teach it to students:
with a block under my tailbone to create a slight arch, and with 3 pounds of weight on each leg - make sure to put it below or above your knee (sand bags or light ankle weights would work better if you have them - place them on your ankles!). Engage your legs and inner thighs to press your legs down. Use your hands by your ears to push your hips against the wall and breathe!
Alignment tip: try to keep rotating your legs (avoid collapsing the inner arches of your feet to the wall)
*Please note: this pose depends on your anatomy! Each hip joint is different, some hip joints are limited in extreme external rotation (which is necessary for this pose) - don’t get caught in aesthetics and finding 180, just let this be an enjoyable stretch for your adductors ☺️️️️️️️
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