Follow this 4-week plan to work your way up to performing a front split, back bend and Y stand. Always warm up with 5 to 10 minutes of light cardio before stretching. Try to deepen the stretches a little more each day in preparation for the following week. Each week, begin with the previous week’s stretches to prepare for the new stretches. Week 1 Front Split (Forward Bend) This stretch will help you improve flexibility in your hamstrings. Sit on a mat with your legs together, extended in front of you. Flex your toes towards your body. Bend forward at the waist and try grab your toes. If you can’t, start by trying to grab your shins and try to move further down your leg each day. Maintain the stretch for 5 to 7 breaths, then release. Back Bend (Backbend Stretch) From a standing position, bend backwards at the waist and slide your hands down the backs of your thighs. Try to reach the backs of your knees. Lift your chest towards the ceiling and hold the stretch for 5 to 7 breaths. Slowly rise one vertebrae at a time back into a standing position. Y Stand (Front Bend) From a standing position, fold forward at the waist and reach your arms toward the floor to stretch your hamstrings. If you can, touch the floor. Work your way up to being able to place your palms flat on the floor while keeping your legs straight. Hold the pose for 10 to 20 seconds, then slowly roll back up into the starting position. Week 2 Front Split (Half Split) Begin on a mat on your hands and knees. Then, step your right foot between your hands, making sure to align your knee with your ankle. Shift your weight onto your back knee, then straighten your front leg, flexing your foot toward the ceiling. As the week progresses, try to fold your torso further and further into your front leg. Hold for 5 to 7 breaths, then switch sides. Back Bend (Seal Stretch) Lie on your stomach on a mat and place your hands on the floor next to your waist. Push into your hands to peel your chest and stomach off the floor. Push your shoulders together and down. Hold for 15 to 20 seconds, then roll back down to the floor. Y Stand (Lizard Stretch) Lizard Stretch will help to increase flexibility in your hips to prepare you for eventually performing a Y Stand. From a kneeling position, bring your left leg straight back and press only your toes into the floor. Place your hands directly beneath your shoulders and lengthen your arms. Bend your right knee and bring your right foot forward, planting it on the outside of your right hand. Bend at the elbows and rest your forearms on the inside of your foot. Hold for 10 seconds, then switch sides. Week 3 Front Split (Partial Split) Start by getting down onto your left knee on a mat. Your right leg should be comfortably extended in front of you. Place your hands on the ground on either side of your hips and begin to lower your hips toward the mat. Flex the toes of your right foot toward your body and scoot the right heel forward a few inches. Then, move your left knee back several inches. Keep your hips square and your weight evenly distributed. If you feel like you can’t move your legs any closer to the floor, stay here for 5 to 10 breaths. Try to move an inch or two closer to the floor every day. To come out of the stretch, tuck your back toes under, push into your hands and come to your hands and knees. Back Bend (Bridge Pose) Lie on your back on a mat, bend your knees and place your feet flat on the floor as close to your tailbone as possible. Place your arms at your sides. Exhale and press into your feet and arms to lift your pelvis and chest towards the ceiling, creating a bend in your back. Claps your hands under your pelvis. Try to deepen the bend in your back a little each day in preparation for a full back next week. Work up to holding the pose for 20 seconds. Y Stand (Partial Y Stand) Begin in a standing position and shift your weight to your right foot. Raise your left knee to your chest, rotate it outward and grab your foot with your left hand. Slowly unfold and begin to straighten the leg towards the ceiling. Straighten the leg as far as you can. Try to move an inch more each day. Hold for 5 to 10 breaths. Release your foot and lower your leg to the ground. Week 4 Front Split Start by getting down onto your left knee on a mat. Your right leg should be comfortably extended in front of you. Place your hands on the ground on either side of your hips and begin to lower your hips toward the mat. Flex the toes of your right foot toward your body and scoot the right heel forward a few inches. Then, move your left knee back several inches to move your thigh closer to the ground. Keep your hips square and your weight evenly distributed. Continue alternating between lowering your front and back leg until both of your thighs are flush with the floor. To come out of the stretch, tuck your back toes, push into your hands and come to your hands and knees. Back Bend Lie on your back on a mat with your knees bent and your feet flat against the floor, hip-width apart. Bend at the elbows and bring your hands on either side of your head with your fingers pointed at your feet. Push into your heels to raise your hips and chest towards the ceiling. Immediately push into your hands and extend your arms to raise your shoulders off the ground. Hold the pose for 5 to 10 breaths. Bend at the arms and knees to slowly lower yourself back to the floor. Y Stand Begin in a standing position and shift your weight to your right foot. Raise your left knee to your chest, rotate it outward and grab your foot with your left hand. Slowly unfold and begin to straighten the leg towards the ceiling. At the top of the move, point your toe at the ceiling. Raise your right arm above your head for balance. Hold for 10 seconds, then slowly bend your left leg and lower it to the ground. Repeat on the opposite side.