The Japanese yoga instructor Eiko promises in her book Do the Split in 4 Weeks that anyone can achieve the splits in just one month. As a Santé editor with limited flexibility, I put it to the test. Ready to join the challenge?
I'm far from flexible. I danced ballet from age seven to twenty-two and could keep up—until splits practice. Everyone else dropped into position while I struggled. I've since convinced myself I'm just not built for it. But Eiko, author of Do the Split in 4 Weeks (Kosmos Uitgevers, €15), highlights key benefits: flexible groin and hip muscles reduce low back pain risk, improve circulation, strengthen core and legs, and even tighten the stomach. Sold, I committed to the 4-week challenge.
Read also: '3 exercises to practice the split'
Apprehensive at first, I dove into Do the Split in 4 Weeks. Just five minutes daily promised results. My routine: two core exercises plus a weekly swap. My ballet background helped—I nailed the form. For the supine leg stretch with a towel around the foot, Eiko suggests a bath towel for the inflexible. A regular one sufficed for me. Holding my left hamstring for 30 seconds brought mild nausea, but her breathing tip—exhale with a soft 'haa'—eased it. Progress already?
A new exercise: legs spread against the wall in supine position. My tiny apartment required creative space-making, but it worked. Day two brought a neck twinge in sumo pose—not ideal, but I persisted. Muscles felt great post-session, no expected soreness. Concerned, I consulted Yvonne Charlton, certified classical ballet and Pilates instructor. 'No soreness means you're not stretching deep enough,' she explained. 'Solo practice triggers subconscious tensing; a partner helps push safely.'
In Pilates, happy baby pose felt easier—hamstrings less tight. Weekly exercises flowed better, yet my split progress stalled. Yvonne clarified: splits demand flexible hamstrings and quads. Muscles don't lengthen; strength enables deeper stretches. The daily five minutes started feeling like a chore after long days, but my enthusiastic friend spurred me on—dreaming of advanced yoga poses.
The finale loomed without a full split in sight. I amped up by combining all prior exercises while bingeing How to Get Away with Murder. Lasted one day. Back to basics, post-shower as Eiko advises for warm muscles—in PJs.
Eiko recommends showering first, but Yvonne disagrees: skin dries, muscles cool. Office workers need 30 minutes of dynamic warm-up for big groups like hamstrings. Listen to your body—injuries linger. Eiko echoes: never force it.
No miracle split despite the 'anyone can do it' promise. Was I lax? Page 130 reveals: 'Most achieve it in a month; everyone eventually.' Yvonne: 'Bone structure rules—thigh bone in hip socket depth. It could take a year unless hypermobile.' Not everyone succeeds.
No splits, but gains: better hamstring flexibility and a lesson in discipline. The book's story resonated: 5 minutes daily x 4 weeks = 140 minutes. Small, consistent steps build perseverance for any goal—language learning, business startups. The splits eluded me, but you might nail it. Go for it!
Source: page 97, Do the Split in 4 Weeks
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