The ability to sit on the twine increases your flexibility and plasticity. And this is especially important for ballerinas, gymnasts, as well as people involved in martial arts. However, not everyone knows how to properly sit on the twine so as not to injure themselves. You can quickly learn, say, to sit on a longitudinal split, but this does not mean that you will also easily sit on a transverse one. How easy it is to sit on the twine, judge for yourself.

Longitudinal twine. From a standing position with legs together, begin to push one leg forward. Gradually move your leg until you feel a moderate stretch in your groin and back of your leg. Now try to lower your pelvis down a little. Hold for 10-20 seconds.

Then push your leg even further into the developmental stretch phase. Hold the position for 10-15 seconds. You can use your hands for stability and support.

With constant practice, you will gradually develop your flexibility, and push your leg further, while lowering the pelvis even lower. Keep your shoulders strictly above the pelvic girdle, and try not to bend your back. Hold for about 10-20 seconds. Now do the same for the other side.

Don’t aim for good results just a few days after starting classes. This is a long process. And don’t overdo it or you’ll injure yourself. The body itself will gradually adapt to the changes necessary to perform the splits.

Cross twine. Take a standing position. The feet should be parallel. Gradually spread your legs to the sides. Feeling the optimal stretch in the muscles of the thighs (from their inner side). Then try to lower your pelvis slightly towards the floor. Your hands will help you keep your balance. Hold a light stretch for at least 15 seconds.

With increased mobility, you will be able to spread your legs further out to the sides until you reach the optimal degree of stretch for you. When lowering the pelvis, make sure that the soles of your feet look up and your heels are pressed to the floor. This will help you to direct the load on your inner thighs, as well as prevent overstrain of the knee ligaments. Hold the stretch for about 10-20 seconds. After every couple of workouts, increase the load, but look not to overstretch.