If your goal is to do the front splits, this poster is a terrible way to do it. This poster is just a random collection of yoga poses. If you want to get into the splits, look up Kit Laughlins videos. Unfortunately, his splits tutorial is behind a paywall. Or, check out https://www.gotrom.com . Again, you will need to get past a paywall. You get what you pay for.
As a disclaimer, I have not paid the fee to get behind either of these paywalls, but it appears that the people who produced the above content have at least put some thought into their work, instead of throwing random yoga poses into a poster.
Let me explain why this poster is so bad. As an example, look at stretch 24. It will be very difficult for most people to reach their foot. Most people will need a progression of less aggressive stretches to get to the point where they can reach their foot. Unfortunately, this poster doesn't have such a progression. Progression is the key to getting to the splits or any fitness goal.
Also, keep in mind that the model is this poster has probably been hyperflexible since she was a child. These stretches work for her. If you have average flexibility, then your path to the splits is going to be completely different from her practice. Kit Laughlin says that if you are trying to get flexible as an adult, never take instruction from someone who has been flexible their whole life.
Finally, I stretch every day, and have been for years, but I stretch to feel better, and I couldn't care less about doing the splits. Why is it important for you to do the splits? Will you be competing in gymnastics?
