Deep Splits Flow: Master Your Hamstring and Inner Thigh Flexibility

Achieving a full split is a hallmark of ballet technique, essential for everything from a high arabesque to a soaring grand jeté. However, for many adult dancers, reaching the floor can feel like an impossible feat. In this 20-minute Deep Splits Flow, Broche Ballet guides you through a mindful practice designed to bypass the body's natural resistance and find a deeper, more sustainable release. Unlike static stretching which can sometimes trigger a protective tightening response, this flow focuses on relaxing the nervous system. By signaling to your brain that it is safe to separate the legs, you allow the muscles to lengthen without force.

Throughout this session, we target the primary obstacles to a flat split: the hamstrings, hip flexors, and inner thighs. We begin with gentle, dynamic movements to warm the fascia and increase blood flow, transitioning into deeper holds that utilize the power of the breath. The importance of proper alignment cannot be overstated; we emphasize a square pelvis and engaged core to ensure the stretch is felt in the belly of the muscle rather than the joints. This practice also addresses the common issue of side-to-side imbalances, helping you notice where one side may be more resistant and providing the tools to address that tension with patience.

Accessibility is a core value at Broche Ballet, which is why we incorporate props into this flow. Whether you use pillows or yoga blocks, these tools provide the necessary support to keep your torso upright and your breath steady. As you progress and the legs begin to release, you can gradually reduce the height of your support. By the end of this practice, your legs will feel more free, providing a solid foundation for your next barre or center work session. Consistency is key to flexibility, and this flow serves as the perfect supplementary training for any dancer looking to improve their range of motion in a safe and professional environment.