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30 Day Split Guide

30 Day Split Guide

This 30-Day Split Guide will provide you with 30 Days of sequences designed to deepen your splits. The goal is that you learn the most effective stretches as well as correct alignment to help you achieve your flexibility goals. #yoga #yogi #splits

It's all about making decisions about what type of yoga you choose. Then there are a number of thoughts that believe that yoga takes a long time and in a busy schedule it is almost impossible to add a yoga session, but it is possible to choose from a variety of options, such as yoga, Here's where you can start your yoga as soon as you get inspired, and this article may be a fitting start to your day's yoga journey, as we're talking about a 10-minute yoga session that you can easily incorporate into your own can integrate hectic routine. Let's start!

There are several positions to choose from, but these 4 positions can not only be a good start for beginners, but also for those who want to make it as short as possible!

  1. Lion attitude:

Lion keeping, which is also called Simhasana, must be done in the early morning. However, if you can not make it early in the morning, you can practice it in the evening if there is only one condition that there should be a break of at least 5-6 hours between exercise and your meal as this is required. The stomach should be empty. if you practice an attitude.

Things to remember:

Difficulty is basic, style is Hatha Yoga, repetition: one leg at a time, strengthens throat, voice and lungs and the duration of this pose is close 30 seconds


  1. Sit down and kneel on the yoga mat. Cross your ankles so that the front of your left ankle crosses the back of your right ankle. The feet must point to both sides. The perineum should press on top of the heels.
  2. Keep your palm on your knees. Spread your palm and fingers as well. By the way: Press firmly against each knee.

  • Keep your eyes open, inhale through your nose and out through your mouth, make a sound with your mouth open, and stick your tongue out. Make sure your breath goes through your throat.

  1. You have two options: you can either look at the tip of the nose or let your eyes wander between your eyebrows.
  2. A few times "roar", do the same thing with your other leg and repeat the posture.

  1. Downward dog ownership:

Adho Mukha Svanasana, also known as "down dog", is ideal for stretching shoulders, claves, hands, back, bows, feet and hamstrings, and strengthens back, arms and legs

Things to remember

The style is Ashtanga Yoga, it lasts up to 1-3 minutes and there is no need to repeat this asana in one session.


  1. Your body should form a table-like structure, ie stand on four limbs.
  2. Make sure your body is in the shape of an inverted "V", gently lift your hips and stretch your knees and elbows as you exhale.

  • Your hands and shoulders must line up, and your feet must be in line with your hips. Make sure your toes are pointing outwards.

  1. Press your hands on the yoga mat and extend your neck while your ears should touch your inner arms and you will look at the navel area.
  2. Stay in this position for a few seconds, then bend the knee and repeat the table position.

Note: If you have any of these conditions (carpal tunnel syndrome, high blood pressure, retinal detachment, shoulder luxation, diarrhea, weak eye capillaries or pregnancy), it is advisable to talk to your healthcare professional first and then try this posture.

  1. Ardha Bhekasana (half frog posture):

It's a great pose for quads, flexors, chest, abdomen, groin, ankles and hips that can stand it 1 minute then change sides and repeat at least 3 times.


  1. Lie face down on the mat. Stretch your legs, press your forearms and palms against the mat while lifting your upper body and head. Put your elbows under your shoulder. Keep your forearms parallel to each other. Spread your fingers so that they have to point away from the body. Make sure your legs and pelvis are touching the ground you are lifting.
  2. Do not move your elbow, but cross your left arm forward toward the right arm at an angle of about 45 degrees. Bend your right knee and move your right heel towards your hips. Take your right hand on your back to hold it on the inside of your right foot.

  • Turn your elbow upwards to allow this posture. Take the palm of your right hand and turn it farther from the body to the right until your fingers point forward and you can grasp your fingers over your toes. Bring your right foot closer to your hips. Remember that your elbow should point to the ceiling. Press on the top of your foot.


  1. Take a deep breath between each step.
  2. Do not perform if you have knee, back, shoulder or neck injuries.

  • Please do not take this position if you have insomnia or migraine.

  1. Adler attitude:

Garudasana or Eagle Pose is a perfect option for strong arms, legs, knees, ankles and open shoulder joints to make room between the shoulder blades. Improve the circulation of all joints, improve balance and focus. It is ____ clock 3-4 minutes


  1. Stand in Tadasana, bend your knees and lift your left foot so you can cross it over your right foot.
  2. Keep your right foot firmly on the yoga mat, your left thigh above your right thigh, and your left foot toes pointing down.

  • Cross your right arm over your left arm and bend your elbows to keep them perpendicular to the floor. Make sure the back of the hand is facing each other.

  1. Squeeze the palms together and stretch your fingers upwards.
  2. Keep your eyes in one place; Stay in this posture for some time while taking a few breaths.
  3. Release your hands in slow motion and guide them to the side of your body.

  • Lift your left leg, place it back on the yoga mat and slowly return to Tadasana.

Note: Do not try this asana if you have ankle, shoulder or knee pain and talk to your doctor if you are pregnant.

These poses are proven. In addition, they are a great start for anyone looking for a short but effective method of losing weight.