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Yoga for the splits: a 30-minute class for the front and middle splits

This class works on what the splits need: the front of the back hip and the back of the front thigh for the front split, and the inner thighs for the middle split, with standing poses that build strength in long positions. Stretch to a clear pull you can breathe through, never pain, and use blocks under your hands and hips. Do it 2 or 3 times a week. Expect months, not weeks, and know that a flat middle split depends partly on the shape of your hips.

30 minBeginner19 movesWallShoulders · Hamstrings · Glutes · Hip flexors · Adductors · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm up (about 5 minutes)

  1. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoStanding. In through your nose for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Sun salutation A (Surya Namaskar A)2 slow rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoStep back rather than jumping, and lower with your knees downEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)
  3. Front-to-back leg swings10 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold a wall; let the swing grow a little each timeHarder: Contract-relax hamstring stretch (PNF)
  4. Standing hip CARs3 slow circles each way with each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wall. Only the leg moves; stop at a pinchEasier: Hip circles on all foursHarder: 90/90 hip lift-off

Front split (about 11 minutes)

  1. Low lunge (Anjaneyasana)45 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoBack knee padded; tuck your pelvis under until the front of the back hip stretchesEasier: Half-kneeling hip flexor stretchHarder: High lunge (crescent lunge, Ashta Chandrasana)
  2. Lizard pose (Utthan Pristhasana)45 s each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoHands on blocks; come out if the front of the hip pinchesEasier: Low lunge (Anjaneyasana)Harder: Front splits (Hanumanasana)
  3. Pyramid pose (Parsvottanasana)2 × 30 s each side
    Intermediate · Hamstrings, Calves, Back · 3D demoHands on blocks; a soft front knee is fineEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoStop at a mild pull, about 3 out of 10Easier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  5. Front splits (Hanumanasana)2 × 30 s each side
    Advanced · Hamstrings, Hip flexors, Quads · 3D demoHands on blocks, back knee down to start. Slide only as far as you can hold with steady breathingEasier: Standing splits (Urdhva Prasarita Eka Padasana)Harder: Middle splits (side splits)

Strength in the stretch (about 5 minutes)

  1. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoSqueeze the buttock of the back leg; lower the back knee if you wobbleEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  2. Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)3 breaths each side
    Advanced · Hamstrings, Glutes, Hip flexors · 3D demoHold your knee, a hand on the wall; stand tall rather than lifting higherEasier: Tree pose (Vrksasana)Harder: Dancer pose (Natarajasana)
  3. Warrior III (Virabhadrasana III)3 breaths each side, twice
    Advanced · Glutes, Hamstrings, Back · 3D demoHands on a chair at hip height; lifted leg long and lowEasier: High lunge (crescent lunge, Ashta Chandrasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Goddess pose (Utkata Konasana)3 holds of 3 breaths
    Beginner · Quads, Adductors, Glutes · 3D demoFeet turned out only as far as your knees stay over your middle toesEasier: Bound angle pose (Baddha Konasana)Harder: Deep squat hold

Middle split (about 7 minutes)

  1. Bound angle pose (Baddha Konasana)60 s
    Beginner · Adductors, Hip flexors, Back · 3D demoLet your knees fall open; don't push them downEasier: Reclining bound angle pose (Supta Baddha Konasana)Harder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Frog rock2 × 10 slow rocks
    Intermediate · 3D demoKnees only as wide as feels easy; the width grows over weeksEasier: Adductor rock-backHarder: Active pancake lift-off
  3. Wide-angle seated forward fold (Upavistha Konasana)60 s
    Intermediate · Hamstrings, Adductors, Back · 3D demoFold from the hips; sit on a cushion if your back roundsEasier: Head-to-knee pose (Janu Sirsasana)Harder: Active pancake lift-off
  4. Middle splits (side splits)2 × 30 s
    Expert · Adductors, Hamstrings · 3D demoHands on blocks or a chair; stop at any pinch at the front of the hipEasier: Pancake good morning

Cool down (about 2 minutes)

  1. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind your thigh; never press on the crossed kneeEasier: Single knee-to-chest stretchHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Corpse pose (Savasana)1 min
    Beginner · 3D demoShorter than the pose's own page, to fit the session; breathe slowly and roll to your side to get up

Tips

  • Stretch to a clear pull you can breathe through, never pain, and never let anyone push you down into a split.
  • Measure once a week, at the same time of day after the same warm-up: the height of your hips from the floor, or the blocks you need. Judge by months, not days.
  • Stop for a pop, sharp pain or sudden weakness high at the back of the thigh near the sitting bone, and get it checked the same day; a pop high on the inner thigh needs checking within days.
  • A deep pinch or catching at the front of the hip is the joint, not a tight muscle: work above it.
  • Very flexible already? Keep the stretches mild and spend longer on the standing strength block.
  • After a hip replacement, don't do this class unless your surgical team clears it.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for the splits: a 30-minute class for the front and middle splits take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 17 of its 19 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.