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White Sands
Learn to do the Splits

Prep the body and ease into the splits in 30 days...

Learn how to take on this pose smartly - by prepping the various muscles and allowing the body to learn the pose over time

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Practice makes...progress. When you practice you get better. That's how we'll approach this challenge as we ease into Hanumanasana - Splits!!

Hanumanasana is a full split named for the monkey god, Hanuman. In the epic The Ramayana, Hanuman is introduced as an energetic and playful child, later becoming known for his great devotion and heroic leaps.


Hanumanasana - or Monkey Pose - is meant to resemble Hanuman’s leap. For this pose you’ll need both strength and flexibility, in order to split the legs front to back while balancing the torso vertically over the pelvis.


The front leg requires hamstring suppleness, and the back leg requires openness in the hip flexors. When you can find a balance stretched between the front and back legs in Hanumanasana, you’ll find a balanced pose.

What are the benefits of Hanumanasana?

  • Improves flexibility in the hips and groins

  • Tones the legs

  • Relieves sciatica

  • Reduces stress and fatigue

  • Builds balance and alignment

How the challenge works:

  • Each day you'll practice the pose for that day after a brief warm up of 2-3 Sun Salutations.

  • If you want to track progress, you can try full splits at the beginning - and weekly throughout, then at the end, to see how your practice has improved/changed.

  • Practice holding poses for 2+ minutes (yin-style) and combining into a vinayasa flow.

  • Share your progress on Facebook/Instagram and tag @upliftyogafitness

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Vicky is very knowledgeable about health and fitness. She has a passion to help people feel their best. Whether you’re looking for guidance on essential oils, yoga and fitness or making healthy eating choices, Vicky with Uplift Yoga + Fitness is a great resource.

Women Stretching on Yoga Mat

Jennifer S.

All this sitting has resulted in low back pain AND I seem to have tweaked a weird inner hip area to the point where the pain was taking my breath away. Vicky used her expertise in anatomy and movement to provide movements that instantly brought relief and are slowly bringing me back to freedom from pain.

I am grateful!

Pilates Pose

Suzanna M.

Vicky's enthusiasm for yoga motivates her students and enables them to stretch and grow -- both literally and metaphorically! Nearly everyone I know would benefit from adding a yoga practice to their lives and Vicky makes it accessible to all.

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