Exercises for development of the extension necessary for performance of the split, are useful in itself. They promote improvement of blood circulation in the field of the basin, to increase in its mobility. Sheaves also become more elastic.
Extension on the forward split
Lunge one leg, foot under the knee. Extend other leg back and put on fingers. Hands stand the front leg on each side. You look directly. Keep in such situation minute, keeping all body in suspense. You pass into the following pose. Lift the case, extend hands over the head with the connected palms. Shoulders are lowered, the neck is extended, the head looks forward. Muscles of the back and the press are strained. Be late about a minute.
You pass into the following pose. Lower the knee of the back foot on the floor, place palms in the area of the waist. Push out the basin down and forward, helping palms. Both legs evenly receive body weight, shovels and shoulders are lowered, the backbone is extended. It is possible to look up, having cast away the head back. Postoyte minute. Straighten the front leg and direct her sock to yourself. Direct edges forward and up, shoulders - back, palms stand on the floor or hold the front leg. If you are able, incline the case to the front leg. Be late for the minute.
You pass into the following position. Lift the case and bend the front leg. Having crossed forward, get the shoulder under the knee, palms stand on the floor. Make rotary motions by the basin with the maximum range forward and back. Execute 10 spins. Lift the case and extend the back foot, the knee doesn't touch the floor. Place hands on width of shoulders, put palms on the floor as for push-ups: 1 on foot, another on the floor. Fingers look inside. Bend hands in elbows. The thorax aspires to the floor. Extend the neck and you look before yourself. Remain in the position about a minute. Put the knee of the back foot on the floor, the back direct, shoulders are over the basin. On the exhalation turn the basin, slowly straighten legs. You don't hurry when joints become more mobile, the basin itself will fall up to the end.
Extension on the cross split
Put legs more widely than shoulders, put palms on the sacrum and cave in back. Last edges up, shoulders and shovels – down, be late on 30 sec. Become straight, raise hands up and bend forward, the case is parallel to the floor. Keep 30 seconds. On the exhalation lower the case, having delivered to the palm between feet. Pull basin up, you transfer weight down. You learn to stand in such bending further, having put on the floor already forearms. Get up, develop socks in the parties. Sit down parallel to the floor, having parted knees and hips. Hands last forward, the back direct. On the exhalation rise, having raised hands up. Part feet even more widely. Sit down with the vertical case, without lowering the hand, be late on 30 sec. Get up, part feet even more widely, feet are parallel. Deliver to the palm on the floor and carry out lunges sideways, bending one leg and straightening another. Incline the case parallel to the floor. Make 10 lunges. Make 10 push-ups with the broadest setting of legs. When you feel readiness, put legs even more widely. You won't reach yet that you can put forearms on the floor. Gradually stretch, carefully straining muscles of legs. Eventually you will be able to put all case on the floor and as much as possible to part legs in the parties, as is called the cross split.