Ten gentle minutes a day for looser hips, longer hamstrings and an easier back. We test on day 1, and again on Christmas Day, to see how far you've come.
On Instagram or Facebook, where the day's Reel lands every evening (India time).
3
Do the day-1 test
Sit with your legs straight and reach for your toes, then hold a low lunge. Note where you are: shins, ankles or toes.
The 30 days
One focus a week. Rest days are part of the plan, because muscles lengthen while they recover.
Week 1 · 20–26 Nov
Wake up the hips
Day 1 · FriStarting test, then low lunge with hands on blocks
Day 2 · SatGentle hamstring fold with soft knees
Day 3 · SunLizard lunge on blocks, 45 s each side
Day 4 · MonHalf split, first look
Day 5 · TueButterfly and reclined figure-4
Day 6 · WedLow lunge, back foot to the wall (quad)
Day 7 · ThuRest, with 5 slow breaths lying down
Week 2 · 27 Nov–3 Dec
Half splits
Day 8 · FriActive half split, 5 slow reps each side
Day 9 · SatPigeon prep on a cushion
Day 10 · SunWide-leg forward fold, hands on a chair
Day 11 · MonHalf split, foot flexed, 45 s holds
Day 12 · TueLow lunge holds, 60 s each side
Day 13 · WedLying hamstring stretch with a towel
Day 14 · ThuRest and a gentle walk
Week 3 · 4–10 Dec
Supported splits
Day 15 · FriFront split on blocks, right leg forward
Day 16 · SatHip flexor stretch at the wall
Day 17 · SunFront split on blocks, left leg forward
Day 18 · MonHalf split to low lunge, slow flow
Day 19 · TueTowel hamstring stretch, 3 angles
Day 20 · WedSupported split, cushion under the hips
Day 21 · ThuRest, with legs up the wall for 2 minutes
Week 4 · 11–19 Dec
Lower with control
Day 22–23Slow descents, 5 each side; blocks stay
Day 24Half split with longer holds, 60 s
Day 25–26Supported split, block one notch lower
Day 27Hips and hamstrings, full 10-minute flow
Day 28Rest
Day 29–30Your best supported split, both sides, then breathe
Friday 25 December
The Christmas retest
Do the same two tests from day 1 and post your result in the group. Most people won't reach full splits in 30 days, and that's fine. Nearly everyone gets closer, and that is what we celebrate.
