At the eight-week mark of split training, you’re likely feeling both stronger and more flexible than when you started. Your muscles are adapting to the demand, your form is improving, and your confidence is growing. But progress toward doing full front or side splits isn’t just about brute flexibility—it’s also about preparing the body intelligently. That’s where yoga-based stretching and warm-ups come into play.
Incorporating yoga into your split training routine enhances flexibility, improves balance, reduces the risk of injury, and encourages mindfulness. Whether you’re working toward front splits (hanumanasana) or middle splits (samakonasana), a yoga-based warm-up helps you access deeper flexibility safely. Here’s a comprehensive guide to stretching and warming up using yoga principles when you’re eight weeks into your training.
Why Yoga is Perfect for Split Training
Yoga isn’t just about relaxation or gentle movement. Many poses in yoga target hip flexors, hamstrings, adductors, and lower back—precisely the areas that need attention when training for splits. What makes yoga unique is its emphasis on breath, alignment, and gradual progression, which pairs beautifully with the demands of split flexibility.
After eight weeks of consistent training, your muscles are more receptive to deep stretching. Now is the time to incorporate dynamic and static yoga postures that will deepen your range while protecting your joints.
Key Yoga Warm-Up Principles (8 Weeks In)
At this point in your journey, your warm-up should:
- Mobilize the joints – Gently wake up the hips, knees, ankles, and spine.
- Increase blood flow – Prepare muscles through dynamic movement before deep stretches.
- Activate the core and glutes – Stabilizing muscles help control deeper stretches.
- Target flexibility zones – Focus on hamstrings, hip flexors, inner thighs, and calves.
Let’s break down a yoga-inspired warm-up and stretching sequence tailored for split training.
Step-by-Step Yoga Warm-Up Sequence
Duration: 10-15 minutes
This sequence is designed to be active, flowing, and energizing to prepare your body for more intense stretching.
1. Cat-Cow (Marjaryasana-Bitilasana) – 1 minute
Start on your hands and knees. Inhale to arch the back, lifting the chest and tailbone (cow), exhale to round the spine and tuck the pelvis (cat). This warms up the spine and hips, syncing breath with movement.
2. Downward-Facing Dog (Adho Mukha Svanasana) – 1 minute
From all fours, lift the hips back and up. Pedal the heels to stretch the calves and hamstrings. This pose engages the shoulders, elongates the spine, and starts opening the posterior chain.
3. Low Lunge with Arms Up (Anjaneyasana) – 1 minute per side
Step one foot forward into a lunge, with the back knee on the ground. Inhale to raise the arms overhead. Feel the deep stretch in the hip flexor and quads. Engage the glutes of the back leg.
4. Lizard Lunge (Utthan Pristhasana) – 1 minute per side
From the low lunge, bring both hands inside the front foot. Option to lower the back knee. This targets the inner thigh and hip flexors more deeply.
5. Half Split (Ardha Hanumanasana) – 1 minute per side
From lizard, shift your hips back so the front leg is extended. Flex the toes and fold over the leg. You’ll feel this in your hamstring and calf.
Deep Stretching Sequence (Post-Warm-Up)
After your body is warm, this sequence moves into deeper static holds to improve split flexibility.
Duration: 15-20 minutes
1. Pyramid Pose (Parsvottanasana) – 1 minute per side
This pose stretches the hamstring and calf while maintaining a square hip alignment. Keep the spine long as you fold forward over your front leg.
2. Half Pigeon Pose (Eka Pada Rajakapotasana) – 1-2 minutes per side
This powerful hip opener stretches the outer hip of the front leg and the hip flexor of the back leg. Support your body with props or a folded blanket if needed.
3. Wide-Leg Forward Fold (Prasarita Padottanasana) – 2 minutes
Stand with feet wide apart, then fold forward from the hips. This pose targets the inner thighs and hamstrings and preps the body for middle splits.
4. Frog Pose (Bhekasana or Mandukasana) – 2 minutes
Come onto hands and knees, then slide the knees wide apart. Keep your ankles in line with the knees and lower down onto your forearms. This is one of the best poses to prepare for middle splits.
5. Front Split Practice (Hanumanasana) – 1-2 minutes per side
Slide into your version of front splits. Use yoga blocks under the hands or under your thighs for support. Focus on squaring the hips, engaging your legs, and breathing deeply.
Bonus: Mindful Movement and Breath
Incorporating breathwork (pranayama) during stretching enhances focus and helps the body relax into deeper ranges of motion. Try this during your deep stretches:
- Inhale for 4 counts, exhale for 6 counts – to activate the parasympathetic nervous system and calm your body.
- Visualize your muscles melting and lengthening on each exhale.
- Don’t force—use the breath to guide you deeper.
Tips for Week 8 and Beyond
- Stay Consistent – Flexibility is cumulative. Keep stretching daily, even on rest days.
- Use Props – Yoga blocks, straps, and bolsters help you find better alignment and make poses more accessible.
- Be Honest with Your Body – If something feels painful (sharp, pinching, or electric), back off.
- Hydrate and Nourish – Water and a balanced diet support tissue elasticity and recovery.
- Celebrate Progress – At 8 weeks, even if you’re not in full splits yet, recognize improvements in depth, comfort, and confidence.
Final Thoughts
Reaching the splits is as much about the journey as it is the destination. By integrating yoga stretching and warm-up techniques into your routine, you’re not just getting closer to full splits—you’re building a safer, stronger, and more flexible body.
Eight weeks in, you’ve already laid the foundation. Keep going with intention, breathe through the challenge, and enjoy the process. With consistency and care, the splits will come—and you’ll gain a deeper connection with your body along the way.
Let me know if you’d like a version formatted for social media, video script, or printable stretching guide!
