Important notice! If you have suffered from one or many dislocations in either hips or shoulders you should learn to do controlled dislocations. This often is a symptom of hypermobility and you will sooner or later dislocate again. A medical term for this is Ehlers-Danlos Syndrome, but often this disease is missed by most MD’s unless it’s mentioned. Around 40% of the population has Ehlers-Danlos Syndrome and often without knowing it. The symptoms are often pain in joints, hypermobility and dislocations of the joints (for example if you can learn how to do a split in a short time, partially dislocate your shoulders - that often means that you will hear a popping or cracking sound - or if you have overbent elbows you most likely have Ehlers-Danlos Syndrome). Very often the symptoms show gradually, often with pain or dislocations, and increase with time to states that aren't controllable. It's not a question if it happens, but when. To prevent this it’s important to learn to do controlled dislocations, build up strenght and flexibility around all joints and practicing yoga and contortion does all this. The reason is simple. If a symptom like a dislocation occurs and it isn’t controlled your muscles will go into spasm. Being able to do a controlled dislocation prevents this and it should be done many times on a daily basis. A controlled dislocation is a dislocation where you are able to dislocate the joint, move the limb with the help of another limb or with help from someone that assists you and then putting it back to it's normal state. All joints that can be dislocated must be trained in this order of fashion and the controlled dislocation must become a part of your normal range of movement! It's important to train all joints that dislocate, because that you once had an uncontrolled dislocation in i.e. the hips doesn't mean that the next won't be in the shoulders etc and the dislocations gradually worsens for each time making it impossible to control them in the end. You should work the same way with backbends and later  backfolds since the dislocations tend to spread to other areas than the joints around the limbs. When working on backbends and especially backfolds put a stick, a finger or something appropriate to increase the fold and partially dislocate the vertebrae. The last part is very important! Using the contortion barre is recommended. Persons that have experienced or experiences symptoms like dislocating, pain in joint and hypermobility should work towards being able to do all of the program to perfection, as a prevention, to be able to get the joints and the muscles around the joints supple to the outer limit and learn to control them in situations like this by doing controlled dislocations as much as possible. Also all exercises, if possible, should be done assisted with firm stretches until the maximum suppleness is reached at least once each day, preferrably more! This might be difficult, uncomforable and even painful, but only in the beginning. It’s not as difficult as it sounds and that is something you’ve probably found out by now or will.

Tip: If you have difficulties with getting into the splits or bending to the side in the split in the beginnging you can bend your knee on the opposite side. However try to do the exercise as soon as possible with straight legs.

Now bend the knee as above till it's completely bent and hold for a slow 30 count. This will increase the stretch radically.

Use the 1-2-3-4-5 count with a swing action to get the foot towards the floor and behind your back Repeat this for the other leg. Repeat the exercise 15 times with each leg.

You can also do this exercise standing. Try to combine it with the pointe exercises that you find in the other leg exercises. 

Flat on your back and bring one leg up and grasp it. Pull down to a 1-2-3-4-5 count to get the foot as near the floor in splits as you can. Keep both legs as straight as you can. Repeat this for the other leg. Repeat the exercise 15 times with each leg.

Assisted: Have the assistant sit on your leg and pull down the leg to be stretched. If you feel discomfort in the beginning bend the knee for a shorter while..When the leg is as close to your face as possible hold in this position for 30 seconds and release. Do 15 repeats with each leg increasing the time held with 10 seconds each time. To increase the stretch the assistant can either sit on your thigh or hold it.

Assisted: Have the assistant hold your legs down to the floor in this position one minute for 15 times. To increase the stretch even more the assistant can stand on the thighs so that the whole of the legs will be on the floor. 

This preparation exercise can only be done assisted. Lie on your back having one knee bent. Have the assistant to pull your other leg up as shown above for 15 times holding for 30 seconds and increasing the time with 10 seconds for each repeat.

Sit in a split. Put your hands under the knee, interlock them and pull the knee upwards to what is shown above. Stay there for a slow 1-2-3-4-5 count and then pull the knee upwards a bit more.

Bend your back as far back as possible with the knee bent. Do 20 repeats never going out of the split and if possible with the knee bent at all times.

For this exercise you will need to have a solid object about 20cm high or higher (increase the height with as your muscles stretch)! Put one foot up on the object and to a 1-2-3-4-5 gentle bounce try to sit on the floor. Use the hands for support. Try to get the front leg as close as possible to a vertical position while sitting with your whole rear leg on the floor and your hip to the floor. Change feet around and repeat the exercise. Continue until you have completed 15 exercises with each leg to the front. 

Assisted 1: Use an object as described above and increase the height as your muscles stretch. Put one foot up on the object and sit in a split and use the hands for support. Have the assistant to by applying firm pressure to your seat or the thighs (as shown above) push you down till you sit on the floor and then hold you there for at least 1 minute. Still holding you on the floor the assistant should bend your rear leg as shown above to increase the stretch and hold for 30 seconds. Increase the height of the object until the front leg is as close as possible to a vertical position. Change feet around and repeat the exercise. Continue until you have completed 15 repeats with each leg to the front and continue to the next assisted stretch or exercise 11. 

You will very soon find that it's possible to put an object under both legs to get the maximum possible oversplit and that it will be comfortable.

If possible you can use different furniture to do this exercise. Let your imagination flow.

Sit in the splits with front toe up and rear toes down (not on the side). Use a suitable object that you can rest the front foot on that is high enough to require a stretch to sit on the floor. With a bounce 1-2-3-4-5 sit on the floor and use the hands for balance. Then bend the knee of the rear leg to increase the stretch and hold the position for 30 seconds. When you feel comfortable change the object to a higher one until you're able to sit on the floor with the front leg raised to a vertical position as shown above.

Assisted: Have the assistant lift your leg up from split till the leg is vertical as in the exercise above.

When you sit on the floor bend back to try to get the head to the seat. Use your hands to provide support and balance.

Now bend the knee to increase the stretch for a 1-2-3-4-5 count and hold the position for 1 minute. Try to get the front leg as close as possible to a vertical position. Change legs so that the other foot is to the front. Do this 15 times with each leg.

You will very soon feel that you need to put an object under both legs to get the maximum possible oversplit. A good suggestion is to use two chairs as shown above by Natasha.

This exercise can also be done standing as shown above.

Assisted variations

At this level of flexibility assisted stretches are recommended to do. You might find them slightly unpleasant to in the beginning, but that disappeards quite soon and at that stage most people think that they are pleasant and prefere to do assisted stretches. You will find that this is a quickest and best way to achieve maximum oversplits. 

When doing assisted oversplit the assistant should stretch the leg slowly as far as possible, hold the stretch at least 1 minute and then release the stretch a bit and stretch again. An example: If the assistant stretches your legs into a 220 degrees oversplit he should hold the position there, release the stretch to 200 degrees, then again stretch to 230, hold, release to 210 degrees, stretch to 240 degrees, hold, release to 220 degrees and so on til the maximum oversplit is reached. 

Have the assistant holding the front leg as far up as possible and pull you backwards towards the rear leg and hold the position for 1 minute. Lying down on the rear leg is possible. Always stay in the splits or oversplits position! Do at least 15 repeats with each leg.

In a standing position lean on something and have the assistant to firmly push your rear leg as far as possible into an oversplit as shown above and hold it for 1 minute. 

After that bend the knee of the rear leg and let the assistant should firmly push your leg as far as possible into the oversplit and hold there for another minute. Do at least 15 repeats with each leg. Always stay in the splits or oversplits position between the repeats!  

Lying on the side and holding the rear leg as close as possible to your back have the assistant pull your front leg as far as possible into an oversplit as shown above and hold the position for 1 minute. Always stay in the splits or oversplits position between the repeats! Do at 15 repeats with each leg.

Here is something to aim for, a 270 degrees oversplit, performed by Lisa and Urszula. It will come quicker than you think...

Here too you will need to have a solid object about 20cm high or higher (increase the height as your muscles stretch)! Put one foot up on the object and to a 1-2-3-4-5 gentle bounce try to sit on the floor. Use the hands for support. 

Use a couch or two soft chairs or two chairs with padding. You will need something to steady you. The couch has this. If you use chairs you can place a chair in front of your body to steady you if you need it. With your toes pointing up bounce down to a 1-2-3-4-5 count. The goal is to reach the floor and get an as deep oversplit as you can and at the same time stay erect with a straight back. Repeat 15 times. When you can't get a deeper oversplit change chairs, couch or put something under to get the legs up higher.

When you sit comfortable on the floor in the oversplit place the hands on the floor for support (as an alternative you can slide them to the front for a better stretch) and lean forward bringing the head and body down to a 1-2-3-4-5 action as near to the floor as you can. Do this 15 times.

Assisted: Have you feet on something. The assistant should firmly push your hip downwards till it reaches the floor and then help you lean forward towards the floor.

Variation

Standing at a barre raise one leg to the side and lay it on the barre. Hold yourself as close to the barre to get the legs into split position and to a 1-2-3-4-5 count bounce towards a sitting position on the floor. Do 15 repeats and change legs. 

…and this is the overstraddle you should strive for

At this level if you're good enough at the backbends you can also combine this position with a backbend as above. It will give you more stability and increase the stretch.

Assisted 2: Have the assistant either to push you down or to lift the legs up as shown above.

Assisted: Have the assistant to pull you backwards towards the leg.

When you are good at this position you can try the one above which includes a split, twisted backbend and a partially twisted rear leg. It will train your balance and flexibility and at the same time prepare you for dislocating the legs since you'll be able to twist less the more you do it and still be able to put the rear leg under the opposite armpit. Start with standing in a split with your back bent and the rear leg behind as show above by Jaqueline.

Now grab your rear leg, move it over your head and under the chin and twist your back still staying in the backbend.

This is a more advanced oversplit exercise. Doing it you will be capable of partially dislocating the hip socked and it will prepare you for something many call crazy splits, but most important to more advanced yoga asanas where a full dislocation is necessary. For this the hip socket must almost come out of joint to get the movement required. 

Doing the dislocated oversplit exercise daily will help you to do poses like the above (try them the better you get) and many other advanced yoga asanas that require dislocations easily and quickly.

When you get good enough and can master the dislocations with ease feel free to experiment as much as you like. This is Pierre doing full controlled dislocations. It took him 6 months from beginning doing the dislocated oversplit exercises to achieve this level of flexibility.

Important notice! If you have suffered from one or many dislocations in either hips or shoulders you should learn to do controlled dislocations. This often is a symptom of hypermobility and you will sooner or later dislocate again. A medical term for this is Ehlers-Danlos Syndrome, but often this disease is missed by most MD’s unless it’s mentioned. Around 40% of the population has Ehlers-Danlos Syndrome and often without knowing it. The symptoms are often pain in joints, hypermobility and dislocations of the joints (for example if you can learn how to do a split in a short time, partially dislocate your shoulders - that often means that you will hear a popping or cracking sound - or if you have overbent elbows you most likely have Ehlers-Danlos Syndrome). Very often the symptoms show gradually, often with pain or dislocations, and increase with time to states that aren't controllable. It's not a question if it happens, but when. To prevent this it’s important to learn to do controlled dislocations, build up strenght and flexibility around all joints and practicing yoga and contortion does all this. The reason is simple. If a symptom like a dislocation occurs and it isn’t controlled your muscles will go into spasm. Being able to do a controlled dislocation prevents this and it should be done many times on a daily basis. A controlled dislocation is a dislocation where you are able to dislocate the joint, move the limb with the help of another limb or with help from someone that assists you and then putting it back to it's normal state. All joints that can be dislocated must be trained in this order of fashion and the controlled dislocation must become a part of your normal range of movement! It's important to train all joints that dislocate, because that you once had an uncontrolled dislocation in i.e. the hips doesn't mean that the next won't be in the shoulders etc and the dislocations gradually worsens for each time making it impossible to control them in the end. You should work the same way with backbends and later  backfolds since the dislocations tend to spread to other areas than the joints around the limbs. When working on backbends and especially backfolds put a stick, a finger or something appropriate to increase the fold and partially dislocate the vertebrae. The last part is very important! Using the contortion barre is recommended. Persons that have experienced or experiences symptoms like dislocating, pain in joint and hypermobility should work towards being able to do all of the program to perfection, as a prevention, to be able to get the joints and the muscles around the joints supple to the outer limit and learn to control them in situations like this by doing controlled dislocations as much as possible. Also all exercises, if possible, should be done assisted with firm stretches until the maximum suppleness is reached at least once each day, preferrably more! This might be difficult, uncomforable and even painful, but only in the beginning. It’s not as difficult as it sounds and that is something you’ve probably found out by now or will.