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To help open your hips, try the frog. After you are feeling warm and stretchy, lie on your stomach with your knees apart (touching the floor) and the soles of your feet together. Relax like that for a while and let the gravity help pull your feet to the floor. This is one way that dancers work on their turnout.
You're sitting with your butt on the floor, legs on the floor, parted as wide as you can part them comfortably with knees *not* locked but hovering on the floor too. Your back is straight up, arms over your head. Then TWIST your torso so that your cleavage is poised over one thigh. And collapse over that thigh, until it's pushing up against your cleavage (or as close as you can get it comfortably without bending your knee).
You're -not- locking arms, or knees. That's very important. There's no need to push anything with this exercise, it is ONLY a stretching exercise. The intention is to get to the point where you are spreading your legs so wide apart, that they are totally sideways away from your torso, and you are now in a spread-eagle split. You're basically doing a split, but pushing outward from a seated position instead of sliding downward from a standing position (which can rip your groin muscle if you aren't very limber and have open hips).
You're sitting with your butt on the floor, legs on the floor, parted as wide as you can part them comfortably with knees *not* locked but hovering on the floor too. Your back is straight up, arms over your head. Then TWIST your torso so that your cleavage is poised over one thigh. And collapse over that thigh, until it's pushing up against your cleavage (or as close as you can get it comfortably without bending your knee).
You're -not- locking arms, or knees. That's very important. There's no need to push anything with this exercise, it is ONLY a stretching exercise. The intention is to get to the point where you are spreading your legs so wide apart, that they are totally sideways away from your torso, and you are now in a spread-eagle split. You're basically doing a split, but pushing outward from a seated position instead of sliding downward from a standing position (which can rip your groin muscle if you aren't very limber and have open hips).
This just brought back memories of a 1970s SI photo of Cathy Rigby doing side splits naked on a balance beam.
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