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The frontal splits is perhaps one of the deepest hamstring stretches of all. Every hamstring stretch helps prepare you for this pose, but it’s also good to practice this pose by itself since it’s very powerful.
Remember, with your full bodyweight hovering over your hamstrings, it’s very easy to push too far here. So please be careful and follow my guidance closely so you stay safe.

Let’s start together on our knees…

Extend your right leg forward and flex the toes out in front of you on the mat.
Very slowly and carefully, slide your right forward until you feel some resistance.
Once you start to feel a stretch in your hamstring, you need to get your fingertips firmly planted into the floor or else on top of a block.

We’ll use our hands for support to control the weight and pressure on our hamstring so it’s never too much.
You want to feel a strong stretch—but no pain. You should be able to breathe deeply and comfortably in and out through the nose the entire time, and engage your quads to protect your hamstring.
Your hamstrings are actually a group of big muscles on the back of your leg and they’ll loosen up quickly, even as we’re practicing now.
As you feel your hamstring loosen, slide your heal a bit more forward and flex you toes and support yourself with your fingertips.

Take at least 20 breaths here before switching sides.

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