--- title: "Master Splits and Hip Flexibility with Alignment Yoga" description: "Stop forcing your body into poses. Learn safe hip and hamstring flexibility techniques using alignment-based Hatha Yoga in Bengaluru." canonical: https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/unlocking-flexibility-hips-hamstrings-splits last_updated: 2025-09-06 --- # Master Hip Flexibility and Splits with Alignment-Based Yoga Tribe Verified · 12 years of alignment-based yoga training By [Harsha Nagaraj](https://mytribe.in/harsha_yoga) · Classes Online and at Studio in Rajarajeshwari Nagar · ₹2,500 per workshop (estimate) Part of [Alignment-Based Hatha Yoga](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga). [View full gallery](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/gallery) Tight hips are a byproduct of modern living, but forcing your body into poses causes injury. We use props and precision to open your hamstrings safely. ## Photos and videos - [Video: Using a chair to support the leg in a variation of Hanumanasana (the splits). This makes the challenging pose more accessible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea0c3b4b-571d-42ce-890c-9012ea716cd5) - [Video: Using the rope wall to get a deep hamstring stretch. The ropes allow for passive stretching, helping to release long-held tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa80d315-504d-4ef8-b9f6-05c257356d8b) - [Video: A student uses a chair, block, and ropes to work on a wide-legged split variation, demonstrating how props can be combined for maximum benefit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05914946-64d4-40f7-9afa-f11a7f679803) - [Video: This is Yoganidrasana, where the feet are placed behind the head like a pillow. It requires extreme hip and hamstring flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/125b49e2-3396-4198-9724-b1639badd3d3) - [Video: Using a belt and the window to practice Natarajasana (Dancer's Pose), which is a deep quadriceps and hip flexor stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e150245c-a7b9-4ffd-8b82-46a41c4720ac) - [Video: A wall-assisted preparation for Eka Pada Raja Kapotasana (King Pigeon Pose), which is an intense hip opener and backbend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc7995e3-654f-4378-90e9-e2db840d9151) - [Video: A personal practice of a vertical split against the wall, using blocks for elevation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d582bfd5-f25e-456e-8d07-317511c87c43) - [Video: Prasarita Padottanasana (Wide-Legged Forward Bend) against the wall to ensure the back remains straight and the stretch is focused on the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/275952bb-f486-47fa-946f-e3c201766db4) - [Video: Assisting a student in a standing split variation using the rope wall for support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a553602b-475a-44a1-96f0-72b5c223dc4e) - [Video: A student practices a vertical split while in a forward bend, using blocks for support. I am assisting to ensure her alignment is correct.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24b77272-437b-47b4-bee6-e44102d47ff0) - [Video: A student practices Supta Kurmasana (Reclining Tortoise Pose), a deep forward bend and hip opener that requires significant flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aacb444b-8741-4206-8ca6-646335f1a16f) - [Video: Assisting a student in Urdhva Mukha Paschimottanasana, a challenging seated forward bend that tests hamstring flexibility and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4a4b09d-2b32-4387-ad9a-08ca4a1a7409) - [Video: Another view of using a chair to practice a split variation, showing how it helps maintain alignment while going deeper.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b093153b-2429-44a2-bf85-71f7b30407bc) - [Video: A transition from a seated leg-behind-head pose to a standing forward bend, showcasing advanced flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af2c1c1a-66f5-49f2-bee7-f0fb60c4af0f) - [Video: Using the wall and blocks to practice a standing split, focusing on lifting the leg while keeping the hips square.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebaf0e27-0596-4f4a-b7bc-09bcabe53801) - [Video: Adjusting a student in a lunge, preparing her for Hanumanasana by ensuring the hips are square and the back leg is active.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c22f7881-1ccd-4a4c-9174-487450967fbb) - [Video: A student practices Natarajasana (Dancer's Pose) at the wall, using the window for balance and support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/979c5cb2-b431-4d5b-9776-45586904dfd8) - [Video: A student in Anjaneyasana (Low Lunge), a foundational pose for opening the hip flexors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f223a2c5-092f-47ba-a8ea-a2dc94e08dce) - [Video: A student practices a wide-legged forward fold, a great pose for stretching the inner thighs and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a07b5c48-df14-4130-886e-eede03c3e3c4) - [Video: A student transitions from Eka Pada Koundinyasana to Svarga Dvijasana (Bird of Paradise), a sequence that requires both flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cbf3e0f-7929-4dc9-8050-d7b5e9ff6d36) - [Video: A student practices Chakorasana, a challenging asana that involves balancing on the hands with one leg behind the head.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a020c75-bfc1-4c08-bfe5-26aa50f77398) - [Video: Using the wall for support in a standing forward bend, allowing the practitioner to relax into the hamstring stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13357301-5a75-4030-9fe1-cdf61095fc71) - [Video: A simple but effective hamstring stretch using the wall. This is a great exercise for anyone with tight hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df9a51a6-e8b2-4d0e-9288-1de60da332e3) - [Video: A student practices Urdhva Padmasana in a forward bend, a pose that requires flexible hips and a strong core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/811e2b80-b342-4a08-906c-1a67c44ac94d) - [Video: My own practice, working on vertical splits against the wall. This shows that flexibility is a continuous journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6eaefc56-739b-4964-9ac0-f54028bd2f02) - [Video: Explaining the progression towards Dwi Pada Sirsasana (both feet behind the head), a culmination of deep hip and hamstring work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8a58b0c-c2fc-4e56-97f0-d716f1ab4159) - [Video: A student in a deep variation of Hanumanasana, with the back leg bent and foot reaching for the head, showcasing incredible flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16d65172-6fd8-4794-8313-432ea2a2029a) ## About Unlocking Flexibility: Hips, Hamstrings & Splits Many students come to me thinking that splits are about how hard they can push. This is a mistake. Flexibility is not about force, it is about creating space. When you see me using chairs, blocks, or the Kurunta rope wall, understand that these are not crutches. They are tools that allow your muscles to let go. By supporting your leg with a prop, you stop fighting your own nervous system, which is the only way to genuinely lengthen your hamstrings and open your hips without pain. ### The Anatomy of Progress Progress in Hatha Yoga is slow. My method focuses on structural precision, meaning we do not rush into deep postures like Hanumanasana. Instead, we use specific drills to align the pelvis and lengthen the connective tissue. If you are struggling with tight hips, it is usually because you have spent years ignoring your body's structural needs. ### Why Props Are Essential In my studio in Rajarajeshwari Nagar, we use the Kurunta rope wall, wooden blocks, and metal chairs. These tools allow us to: * **Decompress the spine:** While working on leg flexibility, we ensure the back remains supported. * **Control the intensity:** You decide how much weight to bear. If you are a beginner, we use props to keep you safe. If you are advanced, we use them to go deeper into transitions. * **Maintain Mithahara:** Just as we practice moderation in food, we practice moderation in asana. We do not overstretch. This is not a 15-minute quick fix. Whether you join my Quarterly Alignment Immersion or the Annual Advanced Sadhana, expect to sweat, expect to be corrected, and expect to feel the change in your body over months, not days. Bring your patience to the mat, and leave the rush at the door. ## About Harsha Nagaraj I teach yoga as a sadhana, a lifelong path, not a workout for social media. Whether you are using a chair to support your splits or learning to breathe through a deep hamstring stretch, my focus is always on your structural health. We do this with discipline, patience, and the right tools. [See all of Harsha Nagaraj's services](https://mytribe.in/harsha_yoga) ## More from Alignment-Based Hatha Yoga by Harsha Nagaraj - [Featured](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/featured) - [The King of Asanas: Headstand (Sirsasana) Practice](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/the-king-of-asanas-headstand-sirsasana-practice) - [Defying Gravity: Handstands & Arm Balances](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/defying-gravity-handstands-arm-balances) - [Spinal Health: The Art of Backbending](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/spinal-health-the-art-of-backbending) - [Yoga with Props: The Wall, Ropes & More](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/yoga-with-props-the-wall-ropes-more) - [Yoga for the Next Generation](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/yoga-for-the-next-generation) - [Beyond the Mat: Philosophy & Lifestyle](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/beyond-the-mat-philosophy-lifestyle) - [Advanced Asanas & Transitions](https://mytribe.in/harsha_yoga/alignment-based-hatha-yoga/advanced-asanas-transitions) ## More services by Harsha Nagaraj - [Children's Yoga Program](https://mytribe.in/harsha_yoga/childrens-yoga-program) - [Spiritual Guidance & Philosophy](https://mytribe.in/harsha_yoga/spiritual-guidance-philosophy) ## Similar work from other experts - [Flexibility & Hip Opening Yoga](https://mytribe.in/seema_prab/advanced-vinyasa-strength-flexibility-inversions/flexibility-hip-opening) by Seema Prabhakar · Advanced Vinyasa: Strength, Flexibility & Inversions · Online & In-person sessions in Bengaluru & Mumbai - [Flexibility for Tight Hips & Hamstrings](https://mytribe.in/yoga.sanj/yoga-for-fitness-and-flexibility/flexibility-for-tight-hips-hamstrings) by Sanjana · Yoga for Fitness and Flexibility · Available Online & In-person across Bengaluru - [Hip Opening Yoga Classes for Better Flexibility in Mumbai](https://mytribe.in/ajinkyameheryogashala/specialized-workshops/hip-opening-flexibility-unlocking-your-range-of-motion) by Ajinkya Meher · Specialized Workshops · Online & at 3 studios across Andheri West and Malad West, Mumbai - [Mastering Splits and Hip Openers with Expert Guidance](https://mytribe.in/ayukshema/yoga-teacher-training/achieving-full-expression-splits-hip-openers) by Bharti · Yoga Teacher Training · Available online, at studio in Janakpuri, and across Delhi NCR - [Flexibility & Deep Stretches](https://mytribe.in/teacher_praveen/personalized-yoga-coaching/flexibility-deep-stretches) by Praveen · Personalized Yoga Coaching · Available Online and In-person in Bengaluru - [Unlocking Hips: Splits and Forward Folds](https://mytribe.in/yoga_khushali/online-yoga-classes/unlocking-hips-splits-forward-folds) by Khushali Joshi Manjunath · Online Yoga Classes · Classes available online ## Book To book Harsha Nagaraj, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Harsha%2C%20I%20saw%20your%20work%20on%20Hips%20and%20Splits%20flexibility.%20I%20would%20like%20to%20ask%20about%20joining%20a%20class%20for%20alignment%20practice.)