14.7K
INAdjustment in side split.
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#yoga #yogajourney #yogateacher #yogateachertraining #yogainspiration
@into_y0ga
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11.2K
YOI discovered this tip in a YouTube video by @matthewismith a while back and it was a GAME CHANGER for me. I highly recommend you check out โMechanics of a side splitโ on YouTube! Let me know if you found it as helpful as I did and keep me posted on your middle split journey ๐ 2026 is our year ๐ช๐ผ
@yoga.with.emilie
14.9K
PRDropping into the side split from a front split creates space in the flexed hip by opening the leg out to the side.
Ideally you are trying to encourage the femur head to externally rotate as you sink the hip deeper.
With passive stretching, never overstretch.
Instead, use strength through reciprocal inhibition by activating the agonist to release the antagonist.
#PrimalMoves #Mobility #Flexibility #PrimalMovement #Calisthenics #HipMobility #Splits
@primalmovesmethod
24.4K
HESide Split with Chair โ Grace, Strength & Control โจ
Youโve probably never seen this kind of split practice before.
This beautiful middle split with chair helps improve flexibility, balance, and deep hip opening when practiced mindfully ๐งโโ๏ธ
Amazing student- @prriyankaabafna @parasbafna1908
If you want to learn advanced yet safe yoga practices like this:
๐ Join us offline at Hello Yoga Studio, Mohali
๐ Address: Emaar sec -105 Mohali
๐ Canโt come in person? Join our ONLINE yoga sessions from anywhere in the world
๐ฉ DM me here or WhatsApp at 9870962968 to join
Letโs explore your bodyโs true potential together โจ
โธป
#SideSplit #MiddleSplit #ChairYoga #AdvancedYogaPractice
#FlexibilityTraining #HipOpening #YogaTransformation
#YogaIndia #MohaliYoga #HelloYogaStudio
#OnlineYogaClasses #OfflineYogaClasses
#YogaForFlexibility #MindfulMovement #YogaJourney
@helloyogaindia_
115.4K
ANHello๐ฆeveryone ๐ค
Front &side SPLIT with Fuzzies๐ค๐ฆ
#pilatescommunity
I wish you a wonderful Christmas holiday full of peace with the people you love๐ค๐ฆ
๐๐๐๐๐๐๐๐๐๐๐๐๐๐๐๐
#pilatestraining #pilates #pilatesdancer #stretchingballet
@angivitiellopilates
9.8K
THHow to fix knee pain in side splits?
โข Strengthen the inner knee structures
A great starting point is the lateral adductor plank. It looks like a side plank, but with active leg involvement.
Start with your knee supported, lift and lower your hips with straight legs, and gradually increase leverage by moving the support from knee, to shin, to foot.
Perform 5โ15 controlled reps, pausing a couple of seconds at the top.
โข Use strength-based split work
Suspended side split holds are very effective once you understand proper side split technique. They strengthen the knees directly in the position where tension is highest.
Keep your legs straight, grip the floor with your feet, slightly tilt your trunk forward, and only go as deep as you can control without knee pain.
โข Fix foot and leg rotation
Avoid internally rotating your feet and femurs (feet pointing forward). This increases stress on the inner knee.
Instead, turn your feet and legs upward, let the heels slide out, and allow the hips to open naturally. This reduces tension on the medial knee and makes the position more comfortable.
You may still feel some discomfort at first, but these adjustments significantly improve tolerance and safety.
Never stretch through sharp pain.
You can find full tutorials, progressions, and complete workouts inside my Flexibility Guy app. Coaching is also available through the link in my bio.
Have a nice stretch
โThe Flexibility Guyโ Coach Elia
#sidesplit #middlesplits #kneepain #flexibilitytraining #mobilitytraining #frontsplit #psoasstretch #stretchingtutorial #flexibilityexercises #legstretches #mobility #splitsprogression #yogapractice #hamstringstretch #pancakestretch #calisthenics #gymnastics #handstand #hamstringflexibility #hipflexibility #poledance #posturalrestoration #balance #legflexibility #posture #stretchingexercises #activesplits #flexibilitytips #stretchingroutine #mobilitycoach
@the.flexibility.guy
20.2K
PI๐ํจํ๋ผํ
์ค ๋ฆฌ๋ฌํ๋ ํ๋ก๋ธ 12์ ๊ฐ์ฌ๋ ์จ๐
ํ๋กํ ๋งํฌ๋ก ์ ์ฒญ ๋ถํ๋๋ฆฝ๋๋คโฅ๏ธ
๐SPAGHETTI Pilates Flow๐
์คํ๊ฒํฐ ๋ฉด๋ฐ์ฒ๋ผ ์ซ๊นํ๊ฒ ๋์ด๋๊ณ
ํ๋ ฅ ์๊ฒ ํ๊ธฐ๋ ํ๋ผํ
์ค ์ํ์ค
1.Thoracic wave-sid
โ
๏ธ์ธก๋ฉด ์์ ๊ทผ ํ์ฑํ
โ
๏ธ์ฒ์ถ๊ธฐ๋ฆฝ๊ทผ์ ์ธก๋ฉด ์ฌ์ ํ์ฑํ
โ
๏ธ ํ์ถ์ ๊ตด๊ณก-์ ์ + ์ธก๊ตด ๋ณตํฉ ์์ง์
โ
๋๊ฐ๊ทผ ์คํธ๋ ์นญ๊ณผ ๋์ ๊ฐํ
2.Side Split with Hip Rotation
โ
๏ธ ๊ณ ๊ด์ ๋ดํ์ /์ธํ์ ๊ฐ๋์ฑ
โ
๏ธ ๋ด์ ๊ทผ๊ณผ ์ธ์ ๊ทผ ๊ฐํ
โ
๏ธ ํ์ง ํ์๋ ฅ ๋ฐ ๊ท ํ๊ฐ๊ฐ ๋ฐ๋ฌ
โ
๏ธ ๊ณจ๋ฐ ์์ ์ฑ ํฅ์
3.Lunge Pull Down
โ
๏ธํ์ง ํธ์ฌ์ฑ ์กฐ์ ๋ ฅ - ์ฒด์ค ํ๊ฐ ์ ๋ํด์ฌ๋๊ทผ ํ์ฑํ
โ
๏ธ ๊ณจ๋ฐ-์ฒ์ถ ์์ ์ฑ - ์ฝ์ด ๊ทผ์ก์ ํญ์ค๋ ฅ ์ ์ง
โ
๏ธ ๊ธฐ๋ฅ์ ๋์ ํจํด - ์ผ์์ํ ๋์(์๊ธฐ/์๊ธฐ) ํฅ์
4.Thigh Stretch with Back Extension
โ
๏ธ๊ณ ๊ด์ ๊ตด๊ณก๊ทผ ์ ์ฅ์ฑ ์์ถ
โ
๏ธ์ฒ์ถ ์ ์ ๊ฐ๋์ฑ - ํ์ถ/์์ถ ๋ชจ๋น๋ฆฌํฐ ํฅ์
โ
๏ธ ์ ๋ฐฉ ์ฒด์ธ ๊ฐ๋ฐฉ - ๋ณต๋ถ~๋ํด ์ ๋ฉด ๊ทผ๋ง ์ด์
โ
๏ธ ํ๋ฐฉ ์ฒด์ธ ๊ฐํ - ๋๋๊ทผ, ์ฒ์ถ๊ธฐ๋ฆฝ๊ทผ ํ์ฑํ
@pilates_hyokwang
4.6K
SHAcro Challenge | Side Split Meets Handstand Balance๐คธโโ๏ธ
@rickygymnast @fly_flipper @delhigymnastic @itz.sharmaa0
Where grace meets grit!
Combining side splits with handstand back balance is not just a challenge โ itโs a dance of trust, control, and connection.
Strong base. Fearless flyer. Pure flow.
#AcroYogaChallenge #SideSplit #HandstandBalance #PartnerYoga #StrengthAndFlexibility
@shanti_yoga_studio
29.9K
KE๋จ์๋ ๋น ์ง๋ ์บํฌ๋จธ 7๋์๐ฅ
์๋
ํ์ธ์!
ํญํธ ํ๋ผํ
์ค์ ์ผ๋ผํ
์ค ๋ฐ์ํ ๋ง์คํฐ์
๋๋ค.
์ค๋์ ์บํฌ๋จธ ๋๋ ๋ฆฌํฌ๋จธ์์๋ง ๋ง๋ค์ด๋ผ ์ ์๋
โ์ฌ์ด๋ ์คํ๋ฆฟ ๊ธฐ๋ฐ ์ผ๋ผํ
์ค ์ํ์คโ๋ฅผ ์๊ฐํฉ๋๋ค๐ฅ
์ด ์ํ์ค๋ ํ์ฒด ์์ ์ฑ, ์ธก๋ฉด์ , ๊ธฐ๋ฅ์ , ํ์ ๋ ฅ & ์์ง ์ถ์ง๋ ฅ๊น์ง,
ํนํ ๋จ์ฑ ํ์๋ค์ด ์ด๋ ค์ํ๋ ํต์ฌ ๊ธฐ๋ฅ์ ํ ๋ฒ์ ํด๊ฒฐํ๋๋ก ๊ตฌ์ฑํ์ต๋๋ค.
โ
๐ก ์ค๋์ 7๊ฐ์ง ๋์
1. Side Split & Press
2. Side Split & Pendulum
3. Side Split & Side Clean
4. Side Split & Rotational Drive
5. Side Split & Triceps Extension
6. Side Split & Rotational Drive (Variation)
7. Side Split & Mill Press
๊ฐ ๋์์ ๋ฐ๋ก ๋ณด๋ฉด ๋จ์ํด ๋ณด์ด์ง๋ง,
ํ๋ฆ์ผ๋ก ์ฐ๊ฒฐํ๋ฉด ์ธก๋ฉด ์์ + ๊ณ ๊ด์ ํ์ + ํ์ ์ถ์ง๋ ฅ์ด
์ ์ ์ ํ๋๋ก ๋ฌถ์ด โ๋จ์ฑ์๊ฒ ์ต์ ํ๋ ๊ธฐ๋ฅ์ ํผํฌ๋จผ์คโ๊ฐ
์์ฑ๋ ์ ์๋๋ก ๋ง๋ค์์ต๋๋ค !
(๋ฌผ๋ก ์ฌ์ฑ ํ์๋ถ๋ค๊ป๋ ์์ฃผ ์ข์ต๋๋ค๐ค)
โ
๐ฏ ํต์ฌ ํฌ์ธํธ
โ๏ธ ๊ณ ๊ด์ โํ์ถโ๊ฒฌ๊ฐ์ด ๋์์ ์๋ํ๋ ๊ธฐ๋ฅ์ ํตํฉ
โ๏ธ ํ๋ค๋ฆฌ๋ ์บํฌ๋จธ ์์์ ์ค์ฌ์ ์ ์งํ๋ ์ ์ ยท๊ณ ์ ์์ฉ๊ธฐ ๊ฐํ
โ๏ธ ๋จ์ฑ์๊ฒ ํนํ ํ์ํ โ๋ฐ๊ธฐโ๋น๊ธฐ๊ธฐโํ์ โ์ ์ค์ ์์ง์ ์ ์ฉ
โ๏ธ ๋ณดํยท์คํฌ์ธ ํผํฌ๋จผ์ค๊น์ง ์์ฐ์ค๋ฝ๊ฒ ์ด์ด์ง๋ ๋ค์ด๋๋ฏน ํจํด
์์ง์์ ๋ํ
์ผ์ ์์์์ ํ์ธํด ์ฃผ์ธ์:)
์บํฌ๋จธ ์์์ ์ธก๋ฉด ์์ ์ฑ๊ณผ ํญ๋ฐ์ ์ธ ํ์ ๋ ฅ,
๊ทธ๋ฆฌ๊ณ ์ด๊นจ ๊ฐ๋์ฑ + ํผํฌ๋จผ์ค๊น์ง ๋์์ ์ก์๋ณด์ธ์๐ฅ
โ
๐ฃ ์ผ๋ผํ
์ค ๊ต์ก ์๋ด
โ
11์ ๋งค์ฃผ ์์์ผ โ ๊ฐ์ฌ๋ ์จ
ํ์ถยท๊ณจ๋ฐ ํ์ / ๊ธฐ๋ฅ์ ยท๋์ ์ ๊ธฐ๋ฐ ์ํ์ค ์ค์ ๊ณผ์
โ
12์ (์์ ) โ ์ผ๋ผํ
์ค ํค๋คํฑ ๋ฌด๋ธ๋จผํธ ์๋ฐ์ด
๋ธ๋๋ยท์ฒ ํยท์ด์ยท์ํ์ค๋ฅผ ํ ๋ฒ์ ๋ฐฐ์ฐ๋ ์ค์ ํ ์ฐ์
โ๋ง๋ณด๋ค, ๋ชธ์ด ์ค๋๋๋ ์์
.โ
๐ฉ ์ ์ฒญ & ๋ฌธ์ : DM์ผ๋ก ์ฃผ์ธ์!
โ
โ๊ฐ์ฌ์ ์์ง์์ด ๋ฌ๋ผ์ง๋ฉด, ํ์์ ๋ณํ ์๋๋ ๋ฌ๋ผ์ง๋๋ค.โ
์ค๋๋ ์ผ๋ผํ
์ค์ ํจ๊ป ์์ง์์ ์ง์ ๋์ฌ๋ณด์ธ์๐ฅ
#kellates #์ผ๋ผํ
์ค #ํ๋ผํ
์ค #pilates #tapt #ํญํธ
@kellatesmaster
3.5K
PRHow To Do A Side Split For Beginners?
Try this (3 sets x 15-20 REPS)
#Sidesplit #Reps #hanumanasana #set exercise #yogasana
@pratik_yogi_1
8.7K
YOAdd this advance Hip opening flow in your practice.
itโs Improve bending, standing split, wall split, middle & side split.
* Both side practice, 7 round, hold it for 10 seconds.
๐ If you try this then tag me, will post it on my story. Share & Save this video to practice later
Improve your yoga flexibility journey with me! Learn anatomy, understand your body muscles, bone structure, avoid injuries, and progress safely.
๐๐ปMembership available! ๐ช
โข Online classes are also
available - message us on WhatsApp at 9156390214. In our one-hour sessions, youโ!! learn basic to advanced asanas with proper techniques and warm-ups. Begin your weight loss and flexibility journey with @yogini_nakiya08
let me know in comments, what you want me to post next?๐ค
โข Share this video with your buddy and donโt forget to save it for later practice!
โข Follow @yogini_nakiya08 for
more techniques and tips to kickstart your fitness journey.
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#yogini_nakiya08 #nakiyajohar #backbend
@yogini_nakiya08
207.8K
SAMobility with @rashikukreja29 @gupta.aditi367 ๐ฐ๐
Mobility, Splits, Full Body Workout, Flexibility, Recovery, Front Splits, Hamstring Stretch, Glutes, Fitness, India, FYP, Explore, Side Split, Mobility Drills, Mobility Program
#flexibility #mobility #mobilitytraining #gluteactivation #fitness @thetribeindia
@sakshipal7_
โจ #Sidesplit Discovery Guide
Instagram hosts 243K posts under #Sidesplit, creating one of the platform's most vibrant visual ecosystems. This massive collection represents trending moments, creative expressions, and global conversations happening right now.
Discover the latest #Sidesplit content without logging in. The most impressive reels under this tag, especially from @sakshipal7_, @angivitiellopilates and @kellatesmaster, are gaining massive attention. View them in HD quality and download to your device.
What's trending in #Sidesplit? The most watched Reels videos and viral content are featured above. Explore the gallery to discover creative storytelling, popular moments, and content that's capturing millions of views worldwide.
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๐ก Top performing posts average 94.4K views (2.4x above average). Moderate competition - consistent posting builds momentum.
Post consistently 3-5 times/week at times when your audience is most active
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๐ก Top performing content gets over 10K views - focus on engaging first 3 seconds
โจ Some verified creators are active (17%) - study their content style for inspiration
โ๏ธ Detailed captions with story work well - average caption length is 614 characters
๐น High-quality vertical videos (9:16) perform best for #Sidesplit - use good lighting and clear audio
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