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Practice more classes free for 14 days at https://alomov.es/free-trial  

This 8-minute Splits tutorial lead by Jacquelyn Umof is a great introduction to this advanced pose. Jacquelyn demonstrates her favorite lead-up stretches, tips and modifications to ensure a safe and strong splits practice. The full split, or hanumanasana, is a great pose for stretching the thighs, opening up the hip flexors, deepening body awareness and developing perseverance and patience in your yoga practice.

* You will need 2 yoga blocks

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Video Rating: / 5

Elevated calisthenics workout… exactly as it says! We will be using the yoga block/book for many of these exercises to make it more challenging!!

No equipment needed, all you will need for this workout is your mat, the yoga block / book you’ve been using and a wall / something to lean against for wall sits!

This is no repeat, the timer will be on for 50 seconds of work, 10 seconds of work!

DOWN DOG TO PUSH UP (x1 leg)
DOWN DOG TO PUSH UP (switch leg)
LUNGE TO HAMSTRING CURL
LUNGE TO HAMSTRING CURL (switch)
360° SQUAT STEPS (clockwise)
360° SQUAT STEPS (anti-clockwise)
KICK THRU (one side)
KICK THRU (switch side)
FORWARD LEAN LUNGE
FORWARD LEAN LUNGE (switch)
PIKE PUSH UP TO HOVER PUSH UP
STAGG SQUAT TO KNEE DRIVE
STAGG SQUAT TO KNEE DRIVE (switch)
SINGLE LEG WALL SIT
SINGLE LEG WALL SIT (switch)
UNEVEN PUSH UP TO SIDE PLANK
UNEVEN PUSH UP TO SIDE PLANK (opp)
ELEVATED KNEEL TO SQUAT
ELEVATED KNEEL TO SQUAT (opp)
SIDE PLANK TO STRAIGHT ARM HOVER
SIDE PLANK TO STRAIGHT ARM HOVER
X5 SCAPULAR PUSH UP TO LONG PLANK
ELEVATED SIDE PLANKS
ELEVATED SIDE PLANKS (opp)
1 1/2 REP HEEL ELEVATED SQUATS
1/2 REP HEEL ELEVATED SQUATS
KNEEL TO X OVER SQUAT
KNEEL TO X OVER SQUAT (opp)
HOVER TO DOWNWARD DOG
TRICEP PUSH UP WITH PULSE
TIGHT KNEE TUCK TO EXTENSION
GAZE DOWN SCISSORS
GAZE DOWN LOWER TO OPEN
ELEVATED SIDE LEG LIFT
ELEVATED SIDE LEG LIFT
ELEVATED HAMSTRING LIFT
ELEVATED HAMSTRING LIFT
ELEVATED REVERSE CRAB
ELEVATED REVERSE CRAB
PLANK TO LEG PENDULUM
PLANK TO LEG PENDULUM
SUMO PULSES
PUSH UP TO ALT ARM LIFT

You will LOVE this! So much focus on how you perform each move!

Here are some tips to think about during this workout!

– During the kick thrus, return to a hover position and think about knees just slightly above floor and back flat. When you turn to extreme leg out, try to keep it low!
– When using the block, ensure you are using the extra range of motion available!
– During the side leg lifts, think about aiming leg to be parallel to floor and try not to let foot touch floor between each rep!
– Try not to rush any of these exercises! If it takes afew extra seconds to get into position that’s perfect!

You will be great at this workout… you have been practising many of these over past few weeks and remember to relax and enjoy!!

Cx

Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
Video Rating: / 5

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40 Comments

40 Comments

  1. BRIDGET WHYTE

    August 3, 2021 at 6:22 am

    This splits video I disliked it because. The stretches given where to help us split and I'm a beginner and I'm not flexible and the stretches were only meant for flexible people in my own opinion and I also need to learn how to split before next week so I can enter for the auditions for the ballet contest

  2. Tamie Asmr

    August 3, 2021 at 6:36 am

    This was so wonderful and helpful!! thank you so much for making this! Welcome to the playlist! It’s so wonderful to meet you!!

  3. Ligzx 222

    August 3, 2021 at 6:52 am

    I did the splits in two weeks thank you for uploading this

  4. Joyce Schneider

    August 3, 2021 at 7:05 am

    I don’t have a birch can you please give me one

  5. Hollie Kennedy

    August 3, 2021 at 7:56 am

    What if you don’t have bloks

  6. Munni Devra

    August 3, 2021 at 7:58 am

    Is it tougher for short people? The splits?

  7. Karen Rego

    August 3, 2021 at 8:41 am

    Too much of talking and unnecessary chatter… Wish the chatter was less and both sides were equally demonstrated with just the right amount of instructions…!

  8. Pamela Carrera

    August 3, 2021 at 9:26 am

    I didn´t like the video because I wanna actually do the stretch along as you do it, but you say ¨do the same to the other side¨and I'm like oh my!

  9. Maria Waguih

    August 3, 2021 at 10:05 am

    I started following the steps in your video 9 months ago, now I master my front split! When your video crossed up my newsfeed I thought of passing by and appreciate your efforts, you helped me get my way down to front splits. Thanks again.

  10. Zayid M

    August 3, 2021 at 10:50 am

    This is a great video. Will be practicing this.

  11. Katherine Choc

    August 3, 2021 at 11:37 am

    Wow

  12. Natalie Baack

    August 3, 2021 at 12:10 pm

    uhhh this says for beginners and you immediate go into touching your head to your knee? Nah, I'm out. It shows you don't understand the beginner mindset.

  13. Hannah Jacklin

    August 3, 2021 at 1:06 pm

    All I want to know is how long it took everyone to do it????????

  14. So Yá

    August 3, 2021 at 1:17 pm

    is there any injury when doing spilt? for body safety?

  15. Natsuteki Ne

    August 3, 2021 at 2:16 pm

    I used to join martial arts before and never got to split like the way we should split. Now I am trying to make that happen!!!

  16. Alinaa Stitches

    August 3, 2021 at 2:46 pm

    It work. yes thank you thank you thank you thank you

  17. Lizzie Brown

    August 3, 2021 at 3:00 pm

    Unable to sufficiently bend right knee and right ankle in order to do first stretch! Would be useful to be able to see where you have tucked away your foot on that first stretch, as my foot ain't tucking away anywhere…. which also kind of means I'm not sitting up straight either – big lean towards the left when the left leg is out front. Any pointers?

  18. Xiom Greninja

    August 3, 2021 at 3:17 pm

    Tough

  19. Pilar Lmao

    August 3, 2021 at 3:59 pm

    I am new to do in splits but I think this might take a month for me to do my splits for the first time hopefully I can I'm not flexible tho

  20. Bisan Ashram

    August 3, 2021 at 4:34 pm

    When I was in the 1st grade I could do it but after 2 years I can’t anymore

  21. Caroline Girvan

    August 3, 2021 at 4:35 pm

    Hello everyone! Well done to everyone who has reached this point! I hope you felt confident within this workout though of course still finding it challenging as you know how to make each move even more challenging due to knees closer to floor in hover, that 90° angle in wall sits, pushing hips back in squats and even deeper push ups! You are amazing!!
    Ready for the finale??! I did mention on Community post that chair would be needed but I am expecting not to use a chair just so you know! You’ll need a pair of dumbbells (or a selection handy of course if you have them!), your mat and 1 hour of your time to ‘MAKER’ our way to the finish line! Yes, MAKERS will absolutely appear… I think most of you love them!!
    It’s incredible you have committed to 49 days so far of this training… incredible every single one of you. I am here because of all of you, because you like to train with me…you push me so thank you.
    See you Friday for so much fun and variety!
    Cx

  22. Derya K

    August 3, 2021 at 4:55 pm

    day 49 awsome!! It has never occurred to me that there can be adjusted elevated version to every exercise!! Such a challenging and fun workout ; I mean even crab sets can be elevated !!! So creative you are Caroline I get on uplifting and elevated both doing this workout and after it but it was a burn though so worth it ! At the end of epic 2 I'm even more confident in my pushups , I do not fear and get too excited for them , I just get down to do them thank you for all your enormous work and efforts to make these series and all your programs happen Caroline Great workout everybody , you're amazing, all of your comments are helpful and so positive

  23. Mary Theodorou

    August 3, 2021 at 5:32 pm

    YOU are absolutely stunning, so shredded and ripped to the core. Your choreography and immaculate precision of each exercise are absolutely fantastic! YOU truly are magnificent. All instructors should look fit and healthy like you. YOU have a lot of strength and your muscle mass, is evenly distributed all over your body. I’m a new subscriber and I just watched your workout like…. Wow! I’ll definitely try this one out when I’m stronger! YOU are the best instructor out there, and on the internet. Congratulations and keep up the good work!

  24. Alyssa Boertman

    August 3, 2021 at 5:33 pm

    Such a great active rest day workout–felt great!! More of these!

  25. Jasmin Solleza

    August 3, 2021 at 6:10 pm

    Calisthenics really got me all the time. All of them are too tiring! 1 more day left. Yoga block really makes a big difference. And this workout made me realize I am stronger in my left body. Omg my right side is weak this day. Thank you Caroline!

  26. Karen Merchant

    August 3, 2021 at 6:51 pm

    When I did my first callisthenic workout I was all over the shop. I still need to get lower in the push up but with shaking arms manage to do everything here. I’ve ordered a block , gloves to hold my weights as my hands sweat and I’m saving for heavier dumbbells. Bring on day 50!!!

  27. megan

    August 3, 2021 at 7:37 pm

    caroline, i cant thank you enough for this workout! i've finally managed to do tricep push ups. so proud of myself!

  28. Alterea McWilliams

    August 3, 2021 at 8:13 pm

    Such a great workout!! I really enjoyed this one!!

  29. nicki clark

    August 3, 2021 at 9:04 pm

    Loved this- really didn’t think I was going to be able to do downward dog into one legged push-ups!…… but I did it

  30. rose2dimples

    August 3, 2021 at 9:15 pm

    I really love you calisthenics workouts! Thank you

  31. Sengthong 1122

    August 3, 2021 at 9:29 pm

    So nice

  32. Ragatri Indiah Gita

    August 3, 2021 at 10:24 pm

    This one was really harder than the full body workout with dumbell, and again when i can finished i can't be more proud to me self. Thanks caroline.

  33. Evan Cristin

    August 3, 2021 at 10:54 pm

    Wow! Every day it's a new challenge! Thank you Caroline

  34. Phinutt

    August 3, 2021 at 11:38 pm

    So Caroline is just walking around with my dream body huh

  35. Molly Powles

    August 4, 2021 at 12:11 am

    I love Caroline, but she always fakes me out with these descriptions I think I know what to expect, and then bam, 5 extra moves that weren't in the description. Sometimes I shed a tear

  36. Kristina Gonzalez

    August 4, 2021 at 12:57 am

    I love these workouts! Using your own body weight with functional training is awesome. The music was making this work out enjoyable. I was pumped and ready for more!! Thanks Caroline for taking time from life to help us become better versions of ourselves. Have a blessed and successful day!

  37. Naomi Paz.

    August 4, 2021 at 1:52 am

    I feel like all of the workouts of this last week are being so difficult! I'm dead!!!!

  38. j-hope's hidden vocals in Spring Day

    August 4, 2021 at 1:57 am

    Hello, everyone, I haven't left a comment for a while. I've just finished these exercises. This is not only my first calisthenics workout but also the first workout after my surgery (I had an appendix removal a month ago). I did pause several times, but managed to get through it. Not going to lie, coming back to sport is pretty tough but very exciting and rewarding! Thank you, Caroline, for another awesome workout that makes me feel EPIC even when I'm not in my strongest.

    Congratulations on 1 million subscribers, you changed lives of so many people including mine and you deserve the world

  39. See Jay

    August 4, 2021 at 2:55 am

    Im so disappointed in myself for not being able to perform this with good form. Got really tired and my muscles were really sore from last sundays emom to yesterday's no frills leg day. But I managed to survive! Almost quit during the 82%, got really tired, had more than the alotted rest time and I was sleepy throughout but decided to finish it because i was already at the finish line! Almost finish with EPIC 2 and cant wait to try Epic Heat Next! On to the finale exercise on Friday!

  40. Alice Miranda

    August 4, 2021 at 3:18 am

    Thaaaank yoooou! All the way from Brasil <3

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TheYogaNews.com:Yoga Leggings: Zero Visibility Emerald

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TheYogaNews.com:Yoga Strap For Posture And Again Ache – How To Use A Yoga Strap | Intelligent Yoga

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This video shows you a trick how to reduce back pain and improve posture after a long day of sitting at the desk. It’s pretty straightforward.

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This 1 hour intermediate yoga class will show you 20 ways to use your yoga strap in a yoga class. Yoga props like the yoga strap allow you to receive the benefit of the yoga pose without overextending yourselves, thus experiencing greater ease and stability and more connection with your breath in the pose. And yet, a lot of times people hold back from using props such as yoga straps. Perhaps people feel like they are cheating in their yoga practice if they use a prop. It is important to look at the life connection here, because it may just be that you are less likely to receive support in other areas in your life as well, if you are not willing to take it on your yoga mat. I have found yoga props, such as the yoga strap to be another tool to explore my creative expression as yoga teacher and yoga student. Today you will explore the yoga strap as a tool to soften edges both on and off your yoga mat.

In this yoga class with a strap you will learn to use the strap in these 20 yoga poses: Supta Padangusthasana/Hand to Big Toe Pose, Setu Bandhasana/Bridge Pose, Uttihita Chaturanga Dandasana/Plank Pose, Ardha Navāsana/Boat Pose, Chest and Shoulder Opener, Prasarita Padottanasana/Wide Legged Standing Forward Fold, Back-pack set up, Trikonasana/Triangle Pose, Natarajasana/Dancer, Hasta Padangustasana/Standing Hand to Big Toe Pose, Vṛkṣāsana/Tree Pose, Parsvakonasana/Side Angle Pose, Sasankasana/Rabbit, Makarasana/Dolphin, Sarvāṅgāsana/Shoulderstand, Bhujangasana/Cobra, Ardha Dhanurasana/Half Bow Pose, Eka Pada Raja Kapotasana/King Pigeon , Janu Sirsasana/Head Beyond Knee Pose, Paschimottanasana/Seated Forward Fold, Gomukhasana/Cow’s Face, and Supta Baddha Konasana/Reclined Bound Angle.

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