Juicy Splits
I must have been eight when I auditioned for the regional rhythmic gymnastics team. I remember, a handful of coaches testing our flexibility, agility, twisting us into pretzels. I strained myself to the limit, but didn’t make the first cut. Why? I couldn’t do the split… The split became a fixation, something I had to attain at all costs. So I went for it, signed up for martial arts school, took gymnastic and stretch classes, forced my hamstrings daily, but to no avail. The “split” dream began to drift further away, and the more I pushed, it got worse. I had to wait patiently another 16 years and commit to a rigorous Yoga practice to make it happen. And I did, without pushing, just by practicing regularly every day, and enjoying every little step of progress along the way.
The secret to assuming pain-free and harmonious splits is in designing a well-rounded routine that works on the hip flexors, IT bands, adductors, abductors, calves and hamstrings simultaneously. Our body is a holistic mechanism, and we cannot isolate a tendon from a ligament or a joint. We need to integrate all the parts synergistically so they can perform optimally through oppositional pull and resistance stretching. Resistance stretching can take place, when we engage and support prior to yielding. When practicing splits, we need to strengthen the muscle that holds the tendon, and then out of that stable connection we can begin to deepen the stretch by re-directing the breath into the targeted area and visualizing how the warmth travels and releases all tension effortlessly. Tight hamstrings are a product of our sedentary life style. We sit at our desk, behind the wheel, stand at the subway station, or walk down the street. Our entire culture involves very little squatting or forward bending, so our calves constrict, our hamstrings often feel rusty and our hip flexors get stifled, holding all the psycho-physical tension and emotional load.
In the Hindu Pantheon the “split” pose pertains to Lord Hanuman – the Monkey God. Hanuman, the mighty ape that aided Lord Rama in his expedition against evil forces is worshipped as a symbol of physical strength, perseverance and revered for his astounding ability to inspire. The symbolism of monkeys in world myths and legends gives insight into cultivating the qualities to attain the monkey pose “Hanumanasana”. They are portrayed as mischievous revelers swinging our way with messages of intelligence, resourcefulness and playfulness. So the key to “Hanumanasana” is to suspend all force and cultivate integral strength out of synergistic play, energizing every body part to participate in the “monkey” game. The results come not when we expect them, but when the body opens up comfortably and safely to yield.
For all seasoned practitioners who’d like to juice up their splits and cuddle into the mighty embrace of Hunuman, come and swing with me at Lake House Inn – a magnificent bridal ceremony retreat in Pennsylvania.
Multi Splits Yoga Routine: Juicy Splits (advanced level)
This advanced Yogea forward bending practice focuses, not only on lengthening the hamstrings, but also opening the front of the body. The selected forward bends counter the patterns formed by our daily habits by opening the hips – a repository for strong emotions and coaxing the hamstrings by lubricating their steely grip. Forward bends are also a time of introspection as we draw our attention away from the outside world by physically folding the body inward. This practice takes an active approach to forward bends as it helps protect the lower back by engaging the muscles of the lower abdomen. A variety of combinations allow you to both sink in the hips, while softening through the hamstrings and IT band. Dynamic complex twists are introduced to deepen the effect of the forward bends and help you detoxify and regenerate. Level shifts help the body transition through planes and stretches as the muscles and tendons begin to work synergistically to ensure safe and comforting stretching. The practice naturally builds up into performing “splits,” however modifications are provided for practitioners who do not wish to assume more complex poses. The cooling and calming effect of forward bends coupled with the intensity of advanced poses and augmented by abdomen toners creates a feeling of supported flexibility and a pacifying harmonious mood.
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