I'm extremely excited to share with you the first installment of Yoga for Aerialists! It's a series about two of my favorite things...yoga and circus. So let's get down to it, today we're talking about splits. Specifically left and right front splits.
Even though splits can be challenging, they are often one of the first poses beginning aerial students learn. For flying trapeze, it might be the second trick you learn, for aerial silks it could be the first one you learn after you nail your double foot lock, and for lyra you may learn it on the bottom bar the very first day you ever place your hands on the apparatus. It can be intimidating, yes, but the good news is you don't need perfectly flat splits on the floor to make them look pretty up in the air. But if you'd like to work on your technique, yoga is a great option.
(Side note: one trick if you want to make your splits "sparkle," as my fly gal CC would say, hold your splits position open at catch point, slowly bringing the legs together as you make your way to poles in-hands).
(Side note: one trick if you want to make your splits "sparkle," as my fly gal CC would say, hold your splits position open at catch point, slowly bringing the legs together as you make your way to poles in-hands).
Before stretching, it's important to warm up your body to prevent injury. Start your practice with a few Sun Salutations. Also, be sure to include some planks; they are a great way to create heat, fire up the core and engage the entire body. I love this sequence put together by MOVE NOURISH BELIEVE, which starts with Sun Salutation A (Surya Namaskar A) before moving on to various plank positions. This flow will not only get the blood moving, it will also condition your upper body and core. AND it also includes Dolphin pose, which is one of my favorite postures to prep the upper body and core for inversions, which are of course totally circus-y. haha
Below are a selection of postures to assist you in your front splits journey. Hold each of the poses for 15 seconds. Breath should be moving freely at all times.
Downward Facing Dog (Adho Mukha Svanasana)
1. Lower to your hands and knees on the mat, placing wrists directly below the shoulders and knees directly below the hips. Finger tips should be spread and the weight should be distributed evenly across the palm.
2. Tuck your toes under, lifting the knees off the ground. Draw the hips up towards the sky and press them back away from your hands, creating a modified v-shape with the body. It's okay to walk your feet back a step and also keep a bend to the knees. It's most important to maintain a long spine and distribute the weight equally in the both hands and feet, keeping the shoulders square.
3. Relax the shoulders away from the ears, allowing the shoulder blades to slide down the back towards the tailbone.
4. Your ears should be in line with the biceps and the focal point is between the feet.
Benefits for Aerialists
+Strengthens the arms, legs and torso
+Stretches the palms, chest, back, hamstrings, calves and feet
+Energizes the body
Runner's Lunge
1. Start in Downward Facing Dog
2. Look at the mat between your hands and step one foot up between your thumbs. Bend the front knee, aligning it directly above the ankle.
3. The wrists should be directly below the shoulders. You can rise up onto fingertips as pictured above or keep the palms flat on the ground.
4. The back leg should be long and lifted, knee pointed towards the ground and the toes tucked. Flexing the foot will help engage the leg.
5. Engage the core to lift the torso away from the front thigh, keeping a long spine.
Benefits for Aerialists
+Strengthens the arms and legs
+Stretches the groin
Lizard lunge (Utthan Pristhasana)
1. Starting in a runner's lunge position, bring both hands to the inside of the front foot and walk the front foot out to the edge of the mat. Align the hands so that the wrists are directly below the shoulders.
2. You have the option to stay in this position or to go deeper (as pictured above), lower the back knee to the ground and untuck the back toes, resting the top of the foot on the mat. This is an intense hip and hamstring stretch so proceed with caution.
3. Press into the hands or forearms lifting the chest to avoid collapsing into the shoulders, gazing forward to keep the chest open.
4. To add additional challenge, replace the hands with the elbows, lowering down to the forearms.
Benefits for Aerialists
+Strengthens the inner thigh muscles of the front leg
+Stretches the hip, hamstrings, quadriceps, groin, hip flexors
Low Lunge (Anjaneyasana)
1. Begin in runner's lunge position.
2. Lower the back knee to the ground and untuck the back toes so that the top of the foot rests on the mat.
3. Engage the core and the lower abdominals
4. Slowly lift the arms, reaching the fingertips towards the ceiling, aligning the biceps with the ears. Palms should face towards each other. Keep the arms active, but relax the top of shoulders away from the ears.
5. The focal point can be directly forward or slightly up towards the ceiling.
Benefits for Aerialists
+Stretches the hip, hamstrings, quadriceps, groin
+Strengthens the shoulders, arms, core and knees
+Improves balance
+Strengthens the shoulders, arms, core and knees
+Improves balance
Half Monkey / Half Front Splits (Ardha Hanumanasana)
1. Begin in runner's lunge position.
2. Lower the back knee to the mat.
3. Move the hips towards the back foot, keeping them aligned so that both hip bones are facing towards the top of the mat. Keep the glutes lifted off off the back leg.
4. As the hips float back, straighten out the front leg, coming on to the heel of the front foot. It's okay to keep a bend to the front knee.
5. Flexing the foot, drawing the toes towards the front knee will help engage the leg.
6. Inhale, rising up to fingertips as you lengthen the spine.
7. Exhale, folding down over the leg.
8. To decrease the intensity of the stretch, walk the hands closer to the torso or place them on top of blocks. To add a challenge, walk the hands beyond the foot.
Benefits for Aerialists
+Strengthens the hamstrings
+Stretches the hip, hamstrings, calves, lower back
+Preparation for Hanumanasana
+Stretches the hip, hamstrings, calves, lower back
+Preparation for Hanumanasana
Monkey Pose / Front Splits (Hanumanasana)
1. Starting in a lunge position, place fingertips on the floor on either side of the front leg
2. Exhale and lean torso forward, straightening back knee as sliding leg back as moving front thigh closer to floor. Stop straightening back knee as reach limit of stretch. (low lunge position) The back leg knee should be facing towards the ground, maintain this internal/neutral rotation of the back leg.
3. The hips should be squared towards the front of the mat, resist allowing the pelvis to rotate out to the side as you move the front heel away from the torso, straightening the leg to its own degree. You can continue moving back knee away from body as well. It's okay to feel sensation in this pose but never pain or strain.
4. Actively engage the legs to maintain this alignment, resisting the urge to roll either knee out to the side. Use props (blocks/blankets) to assist in maintaining integrity of pose, placing a block on either side of the front leg to rest the hands upon and/or placing a rolled up blanket underneath the back leg.
5. Aim to stay in pose for at least :30 seconds
6. To come out of pose, slide front heel back towards body, meeting back in low lunge position
7. Step back into Downward Facing Dog between sides. It is a nice counter pose to Splits/Hanumanasana. Stay in down dog for a few breaths before switching legs.
Benefits for Aerialists
+Strengthens and tones hamstrings
+Opens hips and groin and psoas muscles
+Improves balance
Putting it all together. The poses above can easily be linked together in a sequence, just do them in the order the are listed above. Here's what it would look like:
Repeat this sequence three times. Feel free to end your practice by taking child's pose (Balasana) for a few deep breaths.
Happy Stretching!
DISCLAIMER:
I love sharing what I know and helping others enjoy yoga, however, please note, I am not a doctor and you should always consult your physician before starting an exercise program. Also, I am not with you to offer assistance or guidance so please proceed with caution, listen to your body and never force yourself into a position. Always ease yourself into a posture and at no point should you ever feel strain or pain when stretching. If something feels too intense, please back out of it. With time, patience and consistency, you'll increase your strength and mobility safely.
