If you’re someone who is struggling to get flat front splits in the air, whether that’s trying to get nice lines in a split-y handstand or forearm stand, or you’re trying to nail some funky pole splits - this workshop is for you! The biggest challenge with doing splits in the air vs. regular ol’ splits on the ground, is unlike our floor splits where we have gravity helping us slide into the stretch and open our legs, when we do splits in the air, we need our leg muscles to do the work to open our legs (which could be lifting them against the resistance of gravity, or against the resistance of tight muscles).
Flat splits are not required for this workshop (although flat splits and/or oversplits do help!). But due to the challenge of some of the drills, it’s recommended that students are relatively close to flat in their front splits (hips 6 inches or closer to the floor).
If your splits aren’t that close to flat yet, I’d suggest you start with the 45-minute Starting Front Splits workshop instead.
Students must be comfortable doing some sort of inversion you can do a split in (plow pose is the inversion we’ll be using at the end of this follow along).
A thorough warm up to prepare hips for deeper front split work
Sciatic nerve mobilizations to ensure our nerves are slide-y and glide-y and ready to help us stretch
Active flexibility exercises to strengthen and stretch the main muscle groups that help with opening the legs into wider front splits when inverted in the air (with an emphasis on hip flexor, quad, glute, and hamstring strength)
This is NOT a workshop on how to do handstands, forearm stands, or other fancy inversions (although I do have a workshop for that) - this workshop assumes students already have some sort of skill practice where they use upside-down splits (ex. handbalancing or pole) and can take the flexibility and engagement learnings from this workshop and apply it to the skills they are already familiar with.
2 yoga blocks
Bit of wall space
OPTIONAL: Stretchy resistance bands (for a couple of the exercises I demo options to make them more challenging with a mini loop style resistance band and a long stretchy superband style resistance band - but the exercises can still be performed without the bands if needed!)
Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your personal use only, not to be shared with others - thank you!
If you’re someone who is struggling to get flat front splits in the air, whether that’s trying to get nice lines in a split-y handstand or forearm stand, or you’re trying to nail some funky pole splits - this workshop is for you! The biggest challenge with doing splits in the air vs. regular ol’ splits on the ground, is unlike our floor splits where we have gravity helping us slide into the stretch and open our legs, when we do splits in the air, we need our leg muscles to do the work to open our legs (which could be lifting them against the resistance of gravity, or against the resistance of tight muscles).
Flat splits are not required for this workshop (although flat splits and/or oversplits do help!). But due to the challenge of some of the drills, it’s recommended that students are relatively close to flat in their front splits (hips 6 inches or closer to the floor).
If your splits aren’t that close to flat yet, I’d suggest you start with the 45-minute Starting Front Splits workshop instead.
Students must be comfortable doing some sort of inversion you can do a split in (plow pose is the inversion we’ll be using at the end of this follow along).
A thorough warm up to prepare hips for deeper front split work
Sciatic nerve mobilizations to ensure our nerves are slide-y and glide-y and ready to help us stretch
Active flexibility exercises to strengthen and stretch the main muscle groups that help with opening the legs into wider front splits when inverted in the air (with an emphasis on hip flexor, quad, glute, and hamstring strength)
This is NOT a workshop on how to do handstands, forearm stands, or other fancy inversions (although I do have a workshop for that) - this workshop assumes students already have some sort of skill practice where they use upside-down splits (ex. handbalancing or pole) and can take the flexibility and engagement learnings from this workshop and apply it to the skills they are already familiar with.
2 yoga blocks
Bit of wall space
OPTIONAL: Stretchy resistance bands (for a couple of the exercises I demo options to make them more challenging with a mini loop style resistance band and a long stretchy superband style resistance band - but the exercises can still be performed without the bands if needed!)
Upon checkout, you will receive a PDF with a link to the workshop recording (Squarespace limits file upload sizes so I can’t actually upload the whole recording here). The recording is for your personal use only, not to be shared with others - thank you!
