Back in my 20s, when I was performing professionally in a musical theater production, I injured my right hip doing splits. At the time, I was far more concerned with being able to perform the movement than understanding what was actually happening in my body. I had the flexibility to get into the splits, but I didn't have a particularly good understanding of the alignment, strength, or muscular control required to do it well. And, I was young... back then you just did the splits, you didn't think about how to get the most out of the shape or best alignment. Ahhh... youth. 

Because my right hip let me know about it for years afterward.

It wasn't until much later, when I began learning how to properly train for splits, that things started to change. As I became more aware of my alignment and began incorporating strength and mobility work into my yoga practice, my hip finally started to heal.

It's funny to think that the very posture that contributed to my injury would eventually become part of the work that helped me recover, but that's exactly what happened.

That experience also changed the way I teach flexibility. These days, I'm much more interested in helping my students understand what their bodies need to move into a posture than simply getting them into the shape.

Which brings me to something I've been thinking about as I prepare for November in the online studio.

I think every midlife woman could benefit from training for Splits, even if she never gets anywhere near the floor.

And here's why.

There's a Lot More Going On Than Stretching Your Hamstrings

When we look at Splits, it's easy to assume that the biggest obstacle is having hamstrings that aren't flexible enough. While hamstring mobility certainly plays a role, it's only one piece of a much bigger picture.

Think about everything we're asking our bodies to do in this posture. One hip is moving into flexion while the other moves into extension, our pelvis needs to be controlled throughout the movement, and several muscle groups are working together to help us manage the position.

There's a tremendous opportunity here to develop strength, mobility, and coordination, whether we're working with a full Split or a version that keeps us well above the floor.

For example, when we strengthen our hamstrings at longer muscle lengths, we're doing more than preparing them for a yoga posture. We're developing their ability to produce force through a greater range of motion, which can be valuable in all sorts of everyday movements.

The same goes for our hip flexors. We spend plenty of time stretching them in yoga, but how often do we think about strengthening them? These muscles help lift our legs, control movement at the hips, and contribute to the way we walk, climb stairs, and move through our day.

I want my students to have access to their mobility, but I also want them to have the strength to use it.

Flexibility Doesn't Automatically Mean Control

This was one of the biggest lessons I learned from my own experience.

In my 20s, I had plenty of flexibility, but I didn't necessarily have the strength or body awareness to support what I was doing with it.

Now, when I'm teaching Splits, we spend time exploring the difference between passive mobility and active mobility.

If you've ever used a strap to bring your straight leg toward your chest while lying on your back, you've experienced passive mobility. You're using an outside force to help move your leg into position.

Take away the strap and lift that same leg using your own muscular effort, and you've entered the world of active mobility.

Both have a place in a well-rounded practice, but they tell us different things about our bodies.

I find it fascinating how much we can learn by comparing the two, particularly when we've been practicing yoga for years and assume we already know what our bodies are capable of doing.

And as we move through midlife, I believe this kind of exploration becomes increasingly valuable. Maintaining strength and mobility is important, but so is continuing to challenge our ability to control movement.

What If You Never Get Your Splits?

Then you've still spent time developing some pretty valuable physical skills.

You've worked on the strength of your hamstrings and hip flexors, explored the available range of motion in your hips, and challenged your ability to coordinate and control movement. Depending on how you approach the training, you may also discover weaknesses or movement habits you hadn't noticed before.

And those discoveries give you something useful to work with.

I think this is where having a specific posture to work toward becomes so valuable. It gives us a reason to investigate parts of our practice that we might otherwise overlook.

There's also something incredibly satisfying about realizing that a movement you couldn't control a few months ago has become stronger or more accessible, even if the final posture still looks a long way off.

I've been practicing yoga for more than 20 years, and I'm still making discoveries like that on my mat. In fact, they're a big part of what keeps me interested.

I have no intention of spending the next 20 years simply repeating everything I've already learned.

Let's Work on This Together in November

Splits are one of our three focus postures in November's online studio playlist, The Upside of Everything, along with Side Plank and Wall Walks.

I've been having a wonderful time preparing the classes and finding new ways to explore the strength and mobility that support each posture. And while we'll certainly be working toward the fuller expressions of these shapes, the work we do along the way is just as important.

Whether you've been doing Splits for years, haven't attempted them since your younger days, or have never been particularly interested in getting your hips to the floor, there's plenty to discover.

The new playlist begins Monday, November 2nd, 2026 and I'd love to have you join us. (And, if you're reading this well beyond November 2026, this playlist is waiting for your inside the studio, so jump in whenever you can!) 

JOIN THE ONLINE STUDIO TODAY