You may combine your stretches for middle splits with my Pancake Routine for better results. Hold the stretch: Once you have found a comfortable position, hold the stretch for at least 30 seconds, breathing deeply and relaxing into the pose. Be patient: Remember that achieving middle splits takes time and practice.

During your middle split, place blocks over your knees for more support and under your hands to reduce strain. Sticking to the Same Routine: To prevent muscle adaptation, switch up your routine and challenge your body. Aim to mix things up and increase intensity when a workout becomes too familiar.

Here are some middle splits exercises that I would consider to be active stretches (because they require the use of strength as well as flexibility): Side lunges or skandasana: In this pose, you step out to the side with one foot, bending the knee of the leg that stepped out while keeping the other leg straight.

This routine is a general case application of some of the Methods and Principles of the Modern Methods of Mobility syllabus. This would be aimed at people who want to make very quick progress on the side splits and reduce the volume on other lower body flexibility volume.