Here's a way you can gently use your upper-body strength to help your legs move into split position.
- From Downward Facing Dog, step both feet together so your big toes are touching. Move your right hand over to the left six or so inches so it's at the upper center of your mat.
- Step your right foot forward two inches, and plant the sole of your right foot firmly on the mat so your toes are pointing to the left.
- Then roll over to your right side and lift your left hand off the mat, coming into a Side Plank. Lift your left leg up bending your left knee and hold on to your big toe with the first two fingers and thumb of your left hand.
- Stay here balancing, or work on straightening your left leg completely. Try to keep your shoulders, spine, and hips in one straight line, and gaze toward your right toes. Stay here for five breaths, trying to keep your core strong and the pose steady.
- Release hold of your left foot and place your left hand back on the mat. Move your right hand back where it was near the top right corner of your mat. Separate your feet so you are in a top of a push-up position. Take a vinyasa and come back to Downward Facing Dog. Then do this pose on the other side.