After receiving requests for the splits I filmed these while in Graz, Austria. It's the 2nd PART of the first one entitled, "Opening into the Splits". This demo shows the LEFT side and takes you through the specific techniques to work on when learning the posture. It is a more advanced posture but do not have to be 'advanced' to start practicing it.
For improving a sitting practice, standing postures and developing more flexibility in your legs the splits (or known as hanumasana) is one of the great gateways. It opens the door to more difficult postures including the backbends of yoga!
A few key aspects are the following:
~ avoid learning forward (this skips the low back muscles);
~ remember to breathe (exhale to extend and inhale stay);
~ lift the opposite leg (keep it strong);
~ keep your thighs engaged (contract the muscles);
~ press the toes under on the leg behind;
~ press out from the heel with the leg in front.
Copyright The Yoga Way ~ Heather Morton 2012