I feel the muscles working during the active reps, but I'm nervous about the final lowering into the split. My control fades at end range and my toes turn out to the side. What should I do?
Happy to hear you're feeling the abductors during the active reps — that's a good sign. Aim for 5 short reps, and if it feels like too much, simply lower the height of the leg.
Regarding the fear at end range: for the passive part, place a yoga block under the pelvis. From there, stay supported and calmly explore lengthening the legs outward, "walking" the feet wider with more control. It's okay if the full foot doesn't stay on the floor — the block allows you to organize and search for alignment.
From this supported position, you can reintroduce gentle resistance and, over time, remove one block at a time to gradually work deeper.
At the end of the middle split, should the quads stay engaged while the adductors relax?
As long as there's no pain, there isn't really a right or wrong answer. It depends on what you're trying to achieve. In general, the goal is to spend some time relaxing into your end range, so yes, the adductors can be more passive there.
I do like keeping the quads engaged though. It can help you find a little more anterior pelvic tilt, support the knees, and sometimes even help you relax deeper into the position.
Also, don't hesitate to use yoga blocks under your hips to find a height where you can actually relax and stay in the position comfortably.
I'm starting to remember the sequence. Is it worth repeating the same class?
I definitely recommend repeating the same class a few times. Each time, something new clicks and you can focus on the details a little more.
Holding the deep stretch for 30 seconds while my arms and chest carry my weight is very hard. How do I make it workable?
Try using yoga blocks, books, or any other elevation under your pelvis so you can find a challenging height that still allows you to fully relax into the stretch. The goal is to eventually hold it for 30 seconds without putting all that stress on your hands and arms. Keep the intensity around 3/10, where you can breathe and let your nervous system relax.
Find a height that feels challenging but completely manageable for 30 seconds, and work from there.
I can't get my chin anywhere near the floor. Does that mean I have no flexibility?
I think you're being a little hard on yourself! Getting your chin to the floor is quite challenging. Focus on feeling the stretch and getting the movement from your hips rather than rounding through your upper back (which often happens when we focus too much on reaching the floor). As long as you're working on the movement and feeling the stretch, you're doing great, and progress will come with consistency!
The half frog puts a lot of pressure on my knees. Can I put something under them?
Absolutely, you can put something soft under your knees! Especially when you're first starting out and your frog position isn't very wide yet, there can be more pressure around the kneecap and surrounding bone. You can use a folded sweater, yoga blocks, or pillows. Ideally, keep both sides at the same height. Sliders are also a great tool for flexibility training, if you have them, but definitely not a must!
I have the range to go down into a middle split, but not the strength to hold it for the 5-second holds. What should I do?
For the 5-second holds, start at a height where you can maintain the position for the full 5 seconds. It might feel a little frustrating to work higher up, but this is how you'll build the strength to hold the position. After the holds, you can sink deeper into your maximum range for the more passive work.
You'll get there!
I'm a complete beginner and the class felt too advanced. How do I adapt it?
For exercises like lunges, half splits, and side leg lifts with your hands on the floor, you can use yoga blocks under your hands, keeping them on their tallest setting, and adjust the height to what works for you.
For the middle split exercises against the wall, if you don't have enough blocks, try placing them on a stool or using any other elevated surface at home that helps you adjust the height to whatever works for you, even if that means starting at chair height or higher.
I know it can feel frustrating, but give it another try with these adjustments.
After the dumbbell variation, my range in the frogs and asymmetrical splits felt shorter. Why?
This is already a strength workout because you're working against your body weight, but adding external weight makes it progressively more intense and can lead to more muscle soreness afterward. It's just like any other strength training exercise, except you're loading the muscles in a deeply stretched position.
When your muscles are sore, it can temporarily be harder to access your usual range. You might need a little more time and work to open that range back up when you start your next flexibility session, and you'll probably feel a bit sorer the following day.
If you notice this before your next split session, you can spend a little longer in the passive stretches or add an extra set to help regain your usual range. That's part of combining strength and flexibility, so don't worry!
Is it normal for muscles to cramp in the frog, and for coming out of the split to take a long time?
Definitely add more blocks and give yourself a little more support in the Frog for now. The cramping can happen when you're working in such a shortened range that your muscles aren't used to yet, so it should get easier as your body adapts.
And yes, getting out of these positions is actually part of the work! After holding a deep position for a while, it can be really hard to bring the legs back to a more neutral position. Little by little, try to work on coming out of the position a bit faster. Not by forcing it or suddenly pulling yourself out, but by gradually teaching your body to control that transition.