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Often people have questions: how to sit on a twine at home, how fast to sit on a twine?

Table of contents

  • What is a twine?
  • Sit on the twine correctly
  • Exercises for Beginners
  • We improve the stretching
  • Twine in Yoga
Often people have questions: how to sit on a twine at home, how fast to sit on a twine? The trainer of the fitness club “Mango” Maria Smirnova will tell you: how to learn to sit on the twine, how to do it correctly, what exercises to perform, and what hatha yoga will help.


Twine – this is the position of the body, when the legs are placed in opposite directions and are on the same line. In this case, the inner thigh line forms an angle of 180 degrees. It is one of the stretching exercises used in yoga, gymnastics, figure skating, dancing, etc.

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There are 2 types of twine:

  • Longitudinal – legs are bred back and forth. Depending on the elongated forward leg, the left or right is selected.
  • Cross – legs are bred in the sides.

With good stretching, the strings are performed on the sag, in jumping, in motion, on 1 foot, standing on hands, etc.



You can not sit on the twine without pre-heating and stretching muscles. Also, you can not quickly sit on the twine if you do not have special training.

Trying to sit on the twine very quickly without warm-up and preparation will result in injury.

The ability to sit on the twine depends on the internal composition of the muscle fibers and the structure of the body. Someone will sit down easier, but someone will need more time. Also affects age – adults are more difficult than children.


So where do we start? To independently, easily, quickly and without pain to sit on a string – you need to follow certain rules:

  • Be sure to do a warm-up warm-up – 10-20 minutes of cardio work will do.
  • Exercises should be done smoothly – no jerks.
  • It is necessary to apply the same effort to each leg.
  • Regularly engage in stretching – about 3-4 times a week.
  • Periodically give rest to muscles and ligaments after training.
  • Training should last at least 30 minutes + warm-up.
  • Do not allow pain – let’s say easy, short discomfort.
  • Linger in the pose no longer than 30 seconds.
  • Keep your back straight.
  • Half of the exercises done on the swing, half in the static – with delays.

The most important thing is not to hurry, the process can take from several days to several months. Depends on the level of your training – whether you used to sit on the twine, and also on the features of the body, natural flexibility and age.


We present a set of exercises for each day – they can be performed at home, by yourself, without the involvement of a coach. Exercises are light, performed in stages, without pain – step by step instruction and pictures are given. Suitable for those who first try to sit on the twine – allow you to quickly increase flexibility without harm to health.

Bending forward with hands behind your back

  • Put your feet to the width of your shoulders.
  • Hands take for the back and connect to the “castle”.
  • Slightly bend forward and extend arms upwards – the back will bend.
  • Keep the position and pull the chest to the hips.
  • Knees do not bend.
  • Stand up to 30 seconds. Take 5 breaths and return to the starting position.

Inclination to the leg

Carry out slowly and gently. When exercising, feel the tension in the lower back and under the knees.

  • Sit on the floor.
  • Right leg bend at the knee and put on one side. So you will open half of the hip.
  • With your right hand, try to touch the outside of your left foot.
  • The trunk should lie on the straightened leg.
  • The left hand is also pulled, and the shoulders relax.
  • Stretch 5 breaths.
  • Rise, change your foot and repeat.

Wide angle for legs

Keep your back straight. Do not seek to immediately fall to the floor.

  • Sit on the floor, and legs spread apart, but not to the end.
  • Pelvis slightly forward.
  • Straighten your back.
  • Slightly lean towards the floor.
  • When you feel a burning sensation under the knees – stop for 5 breaths.
  • Return to the original.

Deep Throwing Forward

  • Lunge with your right foot forward.
  • Put your hands on the floor.
  • If it works out, drop on your elbows.
  • With your body, press against your right foot.
  • Hips pull to the floor.
  • Stretch lower for 5 breaths-exhalations.
  • Change your foot and repeat.

Deep lunge with a raised leg

  • Approach the wall. Stop in a step from her.
  • Turn your back.
  • Get on your knees.
  • Pull forward the right leg, bending it in the knee at a right angle.
  • Stop the left foot and push it up against the wall.
  • Hips pull down until you feel the tension.
  • Put your hands on your knees – so your pose will become more stable.
  • Keep your back straight.
  • Hold for 5 breaths.
  • Change your foot and repeat.


We offer a set of exercises for stretching – they will painlessly stretch the muscles of the legs and ligaments.

Stretching the front surface of the thigh

  • Sit on your knees, hands should rest on the floor, buttocks touch the heels.
  • Back straight, head forward.
  • Make a lunge – the foot will be under the knee.
  • The foot of the right foot rests on the floor.
  • The second leg is pulled back to the stop.
  • Hold in this position.

Hip poster extension

  • Get on your knees.
  • Keep the body straight, the back is even.
  • Hands along the trunk, look in front of you.
  • Throw out your right foot in front of you.
  • Now lean towards the leg.
  • Stop dragging yourself to strain the muscles of the calf.
  • Shoulders should be on level 1.
  • The left foot should stand exactly – the knee should stand on the floor.
  • The knee of the left leg and the right foot are at level 1.
  • To change a leg, to repeat.

Adjusting the foot

  • Get on your knees, buttocks sit on your heels. Hands along the trunk, lightly touching the floor. The back is straight.
  • Pull one foot back. In this case, you need to sit on the heel of 2 feet.
  • Bend one leg in the knee and grab it with your hand on the same side.
  • Try to press the heel to the buttock – so you will stretch the back of the thigh.


  • Sit on the floor.
  • Pull out the straight legs in front of you.
  • Stop pulling at yourself, and raise your hands.
  • Lean, while stretching forward for straight hands.
  • The back must necessarily be straight – you can not round it and hump it.

In this exercise, the hamstring is stretched.

Half-string on the back

  • Lie on your back, hands stretch along the trunk.
  • Lift one leg, bending it in the knee. Stump on the floor.
  • Now lift the 2 leg. Grab her hands and pull to yourself.
  • 1 foot in this case should not break away from the floor.
  • Pelvic bones need to be kept at level 1. The pelvis does not unfold.
  • To change a leg, to repeat.

Wide angle slopes

  • Sit on the floor. Keep your back straight.
  • Legs spread apart – as far as flexibility allows.
  • Do not bend them in your lap – keep straight.
  • Put your hands on the floor behind your back.
  • Alternately, bend over to each leg.
  • Both arms need to be deployed forward and go into slope behind the straight arms.
  • When tilting, place your hands on your feet.
  • Breast pull toward the floor – so the inner thigh will stretch.

Leg extension with an inclination to the sides

  • Sitting on the buttocks, pull your legs to yourself so that they touch the feet.
  • Knees should be deployed to the sides, and the back – straight.
  • Embrace the feet with your hands.
  • Lead 1 leg to the side, 2 legs should be pressed to the floor.
  • Lean sideways to your elongated leg. In this case, the raised hand should lean towards the head.
  • The second hand is placed in front of you – it serves as a support.

In this exercise, the posterior surface of the hip is stretched, and also the part of the waist and the oblique abdominal muscles.


Sometimes people come to yoga to develop flexibility, and quickly, without trauma to sit on the twine. It is important to note that the developed flexibility is not the goal, but the consequence, the “side effect” of good practice. Doing yoga and sitting on the twine, a person receives undoubted benefits: improves blood circulation, the work of pelvic organs, increases flexibility.

Samokasan Pose

Samakonasana not only gives psychological satisfaction, but also has a good effect on the lower parts of the spine, and also serves as a kind of pass into the world of more difficult asanas, where sufficient opening of the thighs is required.

The posture seems unnatural and complex – in the exercise stretches a lot of muscles and tendons. And the secret is hidden in the hip joints. Until they open up, it’s impossible to sit on the splits.

To open the hip joints, you need to spend a lot of time warming up. To samakonasane go in the second half of the lesson, near the end. A variety of attacks, virbhadrasana (heroes’ postures), and so on can be considered as leading exercises.


If you are not engaged in yoga, but are persistently interested in twine, any qualitative warming up of legs will do. Also, in order to prepare for samakonasana, practice prasarita padottanasana (tilt with widely spaced legs), upavistha konasana (inclination from the sitting position with widely separated legs) and baddha konasana (butterfly posture).

Pose of a butterfly

Virbhadrasana (poses of the hero)


Everyone can sit on the splits – it is important only to regularly and correctly choose the program. You can do it at home or in the gym.

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