Yoga For Flexibility: 15 Minutes x 15 Days! | Abi Carver | Skillshare

Yoga For Flexibility: 15 Minutes x 15 Days!

Abi Carver, Yoga For Peak Performance

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16 Lessons (3h 48m)
    • 1. Join Our Class!

      3:20
    • 2. Day 1: Primary Poses

      15:00
    • 3. Day 2: Calves & Hamstrings

      15:00
    • 4. Day 3: Backbends

      15:00
    • 5. Day 4: Twists

      15:00
    • 6. Day 5: Hip Openers

      15:00
    • 7. Day 6: Sidebends

      15:00
    • 8. Day 7: Sun Salutation A

      15:00
    • 9. Day 8: Backbends 2

      15:00
    • 10. Day 9: Hip Openers 2

      15:00
    • 11. Day 10: Forward Bends

      15:00
    • 12. Day 11: Twists & Bends

      15:00
    • 13. Day 12: Hip Openers 3

      15:00
    • 14. Day 13: Backbends 3

      15:00
    • 15. Day 14: Quads & Hip Flexors

      15:00
    • 16. Day 15: Total Body Stretch

      15:00
30 students are watching this class

About This Class

This is the course you need to improve your flexibility. 

In just 15 days, world-renowned yoga instructor and founder of Yoga 15, Abi Carver will take you through a systematic progression of videos, designed to improve your flexibility from head to toe. And it only takes 15 minutes each day!

Abi has spent years deconstructing the practice of yoga to bring you a method that you can fit into your daily schedule. She combines the ancient wisdom of yoga with contemporary biomechanics and physiotherapy science to bring you a mind-body discipline that is designed to help you reach your mental and physical goals. 

In each sequence, Abi guides you though a quick warm-up, a series of static and dynamic flexibility poses, and ends with a relaxing cool-down. In the first workout, we deconstruct the primary yoga poses and begin to lengthen muscles throughout the body. We then progressively work on improving the flexibility and range of motion in your calves, hamstrings, quads, hips, spine, abs, obliques, lats, shoulders and neck. This course includes all the essential yoga poses including sun salutations A and B.

Testimonials

“Fantastic course. Bitesize 15-minute yoga. I have done it daily for weeks now and I feel a huge benefit.” Anna Davey

“This is a great course and Abi is a fantastic teacher. The pace is just right, and she always seems to give instruction at just the right time that I wouldn't expect from someone who's not in the room with me. For example, just when I do not realize that my jaw, shoulders, etc are tensing up in a pose, her voice will come over and say to relax them. There are always a few minutes of warm up/wind down at the end of each video, so about 10 minutes of new instruction. I like that each video focuses on a different part of the body. I found it helpful to repeat a prior day's 10 minutes in addition to the current day's video and repeated each video several times. Over the course of a month, I find myself much more flexible and eager to move on to another of her series. I know that I will continue to practice many of the postures that I found helpful in this series as I build my own routine. Thanks, Abi!” Christi Ciccolone 

"I love this class! Usually when taking online classes because I get nervous taking my eyes off the screen or closing my eyes because I'm scared I'll miss something. But the verbal instructions in this class are so clear that you can do everything without even looking at the screen. I also love the non-spiritual approach the teacher takes. Lastly, I love how each video clearly states what part of the body we'll be working on." Michelle Angela Santos

Transcripts

1. Join Our Class!: during the first few days of the flexibility challenge, we're going to deconstruct the primary yoga poses as we start to lengthen muscles throughout the body. The aim is not to achieve instant perfection in the postures, but to use them to increase your own individual flexibility. If you apply too much force, your body's innate reflects, reaction will prevent your muscles from stretching. The key is to allow your muscles lengthen naturally over the next few weeks of consistent practice. My name is Abby Carver, and I'm the founder, an instructor of yoga. 15. I'm a two time yoga alliance certified yoga teacher, a National Academy of Sports Medicine qualified personal trainer. I'm trained in hatha Power Yoga and Zentai Flow, and I'm lucky enough to train and advice some of the world's elite performers, including international football stars, leading philosophers, authors, rock stars and extreme sports athletes. Alongside tens of thousands of students across my website, you're over 15 dot com and other platforms. This course is based on the tried and true principles of yoga 15 a comprehensive non spiritual program of yoga videos I designed to accelerate your performance and support your recovery. What makes this style of yoga difference is that it's not only about what you accomplished in your practice, but also about what your practice can help you to accomplish in other areas of your life. I've personally seen the immense power of yoga to support active men and women in their high pressure lifestyles. It's my mission to make this practice accessible to athletic motivated individuals who don't have the time to join an expensive yoga studio or commit toe one hour plus weekly yoga classes. I believe that the wide ranging benefits of yoga could be effectively access through short , consistent daily sessions. When the objectives of the student and the content of the class of perfectly align in this course your practice for 15 minutes a day on just one aspect at a time, we might lick it, stretching your cards and hamstrings or opening up your hips. Alternatively, we could focus on a scale like balance, course, drink, focus or concentration. You'll find that each of the yoga 15 videos is highly specific and gives you a clear objective at the outset. This is quite a radical approach in yoga, where classes are typically given generic titles like Hatha flow, or Vanessa, which don't give away much information about this style content or what you can achieve with your time. 50 minutes is a chunk of time that I have found can easily be arranged around your schedule , whether you choose to practice before or after work or if you're lucky enough to be able to break up your working day, all of us confined 15 minutes a day to allocate to body and mind maintenance. As productivity guru Tim Ferriss taught us, it's the small things don't consistently that other big things. 2. Day 1: Primary Poses: stand at the top of your mat with your feet. It put the part toes pointing forward amount. Impose. Lift your chest, draw your shoulders back and look straight ahead. Allow your arms to fall naturally by your side palms face inwards. Finger stuff. Gently engage your abs and lengthen all the way from the soles of your feet up to the top of your head. Balance your weight evenly to create a firm foundation. Relax your jaw and the muscles in your face. Close your eyes. During the first few days of the flexibility challenge, we're going to deconstruct the primary yoga poses as we start to lengthen muscles throughout the body. The aim is not to achieve instant perfection in the postures, but to use them to increase your own individual flexibility. If you applied too much force, your body's innate reflex reaction will prevent your muscles from stretching. The key is to allow your muscles to lengthen naturally over the next few weeks of consistent practice. Fast when your attention to your breath seal your lips, says we take a few deep breaths in and out through the nose. Inhale for the counter full one to three full. Exhale to three for feel the breath moving into your body to three so and out of your body to three. Cool. Allow your belly and chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm and continue to breathe in and out the nose throughout the sequence. Open your eyes. Let's start by warming up the body. You can bring your feet together will keep them hit. Put the part if that feels more natural. Take a deep breath in and slowly circle your arms out and up overhead. Look up. Reach up and touch your palms together. Excel Lower your hands back down by your sides. Bring your chin to your chest. Inhale, circle your arms out and up. Look up. Exhale lower your hands but down by your sides. Bring your chin to your chest Last time. Inhale, Circle your arms out and up. Stretch up. Exhale lower your hands back down by your sides. Bring your chin to your chest. Moving on. This time, inhale. Circle your arms out, end up, reach up, exhales one. Dive down with the straits. Fine, bend your knees drop your head and bring your fingertips to the mark in how Look up. See if your arms out and up Come up. Exhale. Bring your hands back down by your side and again inhale. Circle your arms out and up. Stretch up. Excels one. Dive down with the straight spine. Bend your knees, drop your head and bring your fingertips to the map. Inhale. Look forward. Sweep your arms out and up. Come up XLR your hands but down by your sides. Let's come into our first static stretch. Standing forward. Bend a hamstring cough and spinal stretch. Check that your toes point straight ahead. Bring your hands to your hips and take a deep breath in as you feel your spine. Lengthen, exhale, Soften your knees, draw your abs in and fold forward from the hip joints. With a flat back. Cross your arms, hold onto your elbows and relaxing ragdoll. Sway gently from side to side to create some space in the pelvis and settling. Distill ner. Take several slow, deep breaths here, in and out through your nose. Be careful not to force the stretch in the backs of your legs. Bend your knees as much as you need to to allow your spine to fully release, you will find that your legs start to straight in overtime. Let your head dropped towards the mat and release any tension in the neck and shoulders. Sink deeper into the pose and allow your torso to lengthen with every breath to come out of the pose. Take a deep breath in. Bring your hands to your hips micro. Bend your knees and come up to standing with a flat back. Exhale, release your hands and draw your shoulders back. That's come down to the mat in hell. Sweep your arms out and up. Reach up. Excel Swan. Dive down into forward. Fold Benjani's and bring your fingertips to the mat. Inhale. Look up. Draw your shoulders back. Exhale. Stepped back to all fours in the middle of your mama. Release your feet for cat cow, alternating between cat and cal. Pose improves flexibility along the entire length of the spine. Bring your wrists directly underneath your shoulders and your hips right above your knees. Spread your fingers impressing to your poems in how lift your chest out your back, Drop your belly and look up. Excel round your spine. Pull your belly in and drop your head in hell are just fine. Look up toward your shoulders away from your ears. Exhale around your spine and pull your belly in last time. Inhale to feel the stretch in your abs and lower back Excel, deepening the stretch in your upper back and shoulders. Come back to center and draw your shoulders back. Let's move into wide knee child's pose. Bring your big toes together and separate your knees is why does the man stretch your arms out in front of you? Sit back on your heels and let your forehead rest on the map. Shift your weight from side to side to loosen up your groin and release tension that your lower back come to stillness and stay here for a few breaths in how Walk your fingertips forward exhale. Draw your shoulder blades down your back. Inhale stretch forward excel. Sink deeper into the post. Take one more deep breath in excel. Walk your hands back, bring your knees together and come up to kneeling with your hands resting on your thighs. If this position is uncomfortable, you can place a cushion under your bottom if you are more flexible. You can drop down in between your feet in here. Oppose keeping your heels close to your hips and your toes pointing straight back. Roll your shoulders back and sit up. Tool for triceps, shoulder and chest stretch. Inhale. Lift your left arm up alongside your ear. Exhale, bend your elbow and place your hand between your shoulder blades. Palm flat to your back inhales. You feel right. 10 behind you palm facing out Exhale, Try to bring your fingertips together so they tucked your grab onto each other. If you are unable to join your fingers, bring your right 10 to your top elbow and apply gentle pressure. Take a few deep breaths here, in and out through the nose. Draw your abs in, sit up tall and look straight ahead. Be careful not to force the stretch in your left triceps or across your right shoulder. Breathe into this direct. Take one more deep breath in Exhale, Release the pose and search sides in help. Bring your right arm off alongside your ear. Exhale, bend your elbow and place the palm of your hand in between your shoulder blades. Inhale soup, your left time behind you palm facing out Exhale tried to bring your fingertips together on your back. If your fingers don't touch, release your left hand and lightly press down on your top. Algo. Lift your jen and take a view smooth and even breads here. Be careful not to force the stretch or to let your spine collapse. Last inhale. Exhale. Release the pose. Lean forward. Place your palms for up to them at, sweep your feet to the left and come to a cross legged position. You can raise your hips up on a cushion if sitting night. This is uncomfortable. Rest your hands on the mat and sit up tall. Lift your chest and relax your shoulders away from your ears. Try to maintain this feeling of length as we continue to increase flexibility in the spine . Inhale soup, your arms out. End up. Look up xolo your hands but down by your sides. Bring your chin to your chest and again inhale soup, your arms out. End up, reach up. XLR your hands back down by your sides. Let's come into a gentle side bend inhales. If your left arm up exhale, bend over to the right, feeling a stretch down the left hand side of your body. Take a few deep breaths here, in and out through the nose, looking straight ahead. You can stay here or increase the stretch by coming down onto your right elbow in how reached through your fingertips. Exhale, Drop your left shoulder back. Last breath in Exhale, come back to center. Inhale suit. Cool right Thoma Exhale. Bend to the left. Breathe into this direct in your right obliques. You can drop down onto your elbow for more intensity. Inhale, reach through your fingertips. Exhale. Draw your top shoulder back. Last inhale exhale. Come back to center, switch your legs so that the other ankle is in front and sit up to offer a twist. Place your left hand on your right knee and your right fingertips on the mat a few inches behind you in healthfully. Extend your spine. Exhale twist from the base of your spine looking over your right shoulder. Take care not to let your spine collapse and stay here for a few deep breaths in How does you lengthen? Exhale as you twist in how lengthen, exhale. Draw your right shoulder back in how length, um, exhale twist. Let all the air last inhale and exhale. Come back to center, but you're right. Turn to your left knee and place your left fingertips behind you on the map. Inhale sit up tool. Excel to us to the left in how lengthen Excel. Open up your chest. Focus on maintaining length in your spine and neck. Interesting from the base of your spine. Thank them huntress. Last breath in Exhale, Come back to center. Uncross your legs. Place the soles of your feet flat to the mat. Tip with the part and bring yourself to the center of the map. Rest your hands on your knees in house. It upto excel. Lower yourself a slowly as you can down to the map, hug your knees into your chest and rock from side to side To give yourself a gentle back massage. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands, palms facing up. Shoulder blades. Rest even the on the ground. Close your eyes. Let's finish today. Sequence with a calming body scam Meditation. Bring your attention to your left foot. Scan your left leg from your foot T o cough to the back of your knee all the way out to your hip. Bring awareness to your right fit. Scan from your foot to your car to the back of your knee, all the way up to your head. Bring your attention to your belly. Feel your breath moving in and out. Let go of tension in your shoulders, scanned all the way down your left arm from your shoulder to your elbow to your fingertips . Scan all the way down the length of your right Tom from your shoulder to your elbow to your fingertips. Relax your jaw, Tongue cheeks on. Guys feel the natural rhythm of your breath is he sat Linda stillness, knowing that in this moment nothing else matters. When you already brought onto your right side and gently bring yourself up to sitting now, you can move back into your day 3. Day 2: Calves & Hamstrings: stand at the top of your mat with your feet hip width apart. Terry's pointing forward in mountain pose. Lift your chest, drop your shoulders back and look straight ahead. Let your arms full. Bio sides. Palms face inwards. In Gaza, gente engage your core muscles and lengthened all the way from the soles of your feet up to the crown of your head. Balance your weight evenly from front to back and side to side. Relax your jaw, your tea and your tongue from the roof of Yama. Close your eyes in today sequence will focus on stretching the backs of the legs. The hamstrings carves and ankles throughout the sequence. Focus on easing yourself in and out of the poses slowly and carefully, without ever applying force to deep in a stretch. Your muscles will lengthen naturally over the next few weeks of consistent practice. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in just to rise and full. Take one more deep breath in and, uh, let your breath return to its natural rhythm and continue to breathe in and out the nerves throughout the sequence. I've been your eyes. Let's start by warming up the body. You can bring your feet together will keep them hip with the part. If that feels more comfortable, take a deep breath in and slowly circle your arms out and up overhead. Look up, Reach up and touch your palms together Xolo your hands back down by your sides Bring your chin to your chest in hell Circle your arms out, end up, Look up Xolo your hands back down by your sides Bring your chin to your chest Last time. Inhale Circle your arms out, end up, stretch up Excel Lower your hands back down by your sides. Bring your chin to your chest Moving on. This time, inhale Circle your arms out, end up, stretch up Exhale swan, Dive down with the straits by and leaving with your chest. Bend your knees, drop your head and bring your fingertips to the map. Inhale Look up, soup your arms out and up. Come up excel. Bring your hands back down by your sides and again inhale. Circle your arms out, end up, reach up Excel Swan. Dive down with a straight spine. Bend your knees, Drop your head. Fingertips. Rest on the map in how look up, soup your arms out and up. Come up. Exhale, lower your hands back down by your sides. Let's come into standing forward bend. Check that your tears point straight ahead. Bring your hands to your hips and take a deep breath in Exhale Benjani's. Draw your abs in and fold forward from the hip joints with a flat back. Cross your arms, hold onto your elbows and relax in ragdoll. If you would like to increase the stretch, start to straighten your legs and bring your hands to your carbs, ankles or flat to the mat beside or slightly in front of your feet. Take a few breaths here, taking care not to force the stretch in your hamstrings. Shift your weight forward onto the balls of your feet so that your hips come directly above your ankles and try not to grip with your toes. Let your head dropped towards the mat and release any tension in the neck and shoulders. Press your heels family into the floor and lift your sitting bones up to this guy sink deeper into the pose, allowing your torso to lengthen with each breath to come out of the pose. Take a deep breath in, bring your hands to your hips, Benjani's and come up to standing with a flat back. Exhale, Release your hands. Enjoy your shoulders back. Let's come down to the mat. Inhales with your arms out and up. Reach up. Excel Swan. Dive down with a straight spine Benjani's and bring your fingertips to the map. Inhale, look up with a flat back exhale. Step back to all fours towards the back of your mat. Walk your hands out, push your hips halfway back towards your heels and continue to slide your palms forward as you drop your forehead onto the mat in puppy pose, reached through your fingertips and draw your hips back to feel a nice long stretch in the arms shoulders. Fine and abs. Stay here for a few deep breaths in and out through the nose, continuing to reach through your fingertips and draw your hips back. Take one more deep breath in exhale. Drop your hips back to your heels and child's pose, keeping your arms outstretched in front of you. from here, we're going to come into downward facing dog, focusing on all the anatomical details off the post. Come back up to all fours. Check that your hands and knees a shoulder with the part palm slightly in front of your shoulders. Spread your fingers wide. Impress your hands evenly into the map. In this position, your wrists are stable. Tuck your toes, lift your knees off the mat and raise your hips up to this guy. Keep your knees bent for now to allow you to fully extend through your upper body. Spread your fingers impressed down evenly through both hands. Try to straighten your elbows and rotate your arms outward. To fill a broadening across your upper back. Press into your palms. Tilt your pelvis up and allow your spine to lengthen. Check that both knees point forward and shake your head to release any tension in your neck . Allow your head toe, hang naturally between your arms and stay here for a few deep breaths. If you want to straighten your legs first, keep your heels lifted and push your knees back. Then carefully reach your heels down towards the mat. If you find that your lower back bulges. Keep your knees bent and focus on fully extending through your upper body from your fingertips through your arms and shoulders, all the way up to your hips. Downward facing dog is great for stretching the hamstrings, coughs, ankles and spine, as well as the building strength in the arms, shoulders and wrists. Take one more deep breath in Exhale. Roll forward into blank. You may need to walk your hands forward a few inches. Inhale. Extend us. Find forward excel. Drop to your knees. Release your feet. How go elbows close to your sides and lower all the way down to the mat. Inhale, lift your chest. Using your upper back muscles excels. Died your hands forward, bringing your forearms parallel to one another on the mat. In Sphinx pose. Check that your elbows or directly under your shoulders. Relax your legs, lift your chest and look straight ahead. This gentle back bend is a great count opposed to downward facing dog. Stay here for a few breaths. Last inhale. Exhale lower back down to the mat and pushed back to all fours. Sweet both feet to the right. Sit back and come forward to the middle of your mat for head to knee pose. This poses a hamstring stretch that also increases flexibility in the hips. If the backs of your legs airtight, you may want to sit up on a cushion or folded blanket. Straighten your left leg to the mat, plays the soul of your right foot against your left inner thigh. Flex the left foot and press down through your heel so that your entire leg is in contact with the map. Sit up tall and twist your torso slightly to the left so that the center of your chest is in line with your straight leg. Take a deep breath in Exhale. Slide your finger tips. Forwards As faras is comfortable taking hold of your shin ankle off it, you should feel a strict in your left hamstring. If you are more flexible, you can clasp your hands with the back of your hand against the sole of your foot and drop your head. Keep your foot flex and take a few deep breaths here with every inhalation, lengthen the spine and with every exhalation full deeper into the stretch, take one more deep breath in Exhale. Come back up and so its sides bring the soul of your left foot against your inner right thigh. Flex the right foot and rotate your torso slightly to the right in house it upto excel. Slide your hands forwards as faras is comfortable feeling the stretch in your right hamstring, keep your foot flexed and stay here for a few breaths. Almost everyone will find one side easier than the other due to the inherent a symmetries of the human body. Lengthen is you in how and for deeper on every excel, last, inhale Excel carefully come back up, bring both legs out in front of you and give them a shake. Place the soles of your feet flat to the mat. Tip with the but rest your hands on your knees. Inhale, sit upto excel gently lower your upper body down to the mat for reclining hand to toe pose . Bring your right knee into your chest and straighten your left leg to the map. Flex your left foot, straighten your right leg up to this guy, pushing through your heel and walk your hands up your leg to take hold of the back of your thigh, cough, ankle or big toe. you should feel the stretch in your right hamstring. Stay here for a few breaths, trying to keep both legs straight. Last inhale. Don't be. Pull your leg in towards you. Excel. Benjani released the person Switch sides. Return your right leg to the mat, flex your foot and hug your left knee into your chest. Straighten your left leg up to this guy, pushing through your heel and walk your hands up your leg to take hold of the back of your thigh, cough, ankle or big toe. Breathe into the stretch, pulling your leg closer with every exhale. Take one more deep breath in Excel Benjani and release the pose. Lower your left leg to the map and squeeze your right knee into your chest in wind relieving pose. Push your lower back into the mat and take a few breaths here, feeling a gentle stretch in the front of your left hip and switch sides. Hug your left knee into your chest and lower your right leg. Push your lower back into the matter and feel a gentle stretch in your right tip. Hug both knees into your chest and rock gently from side to side. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Close your eyes. Let all the muscles in your body soften and relax. Bring your awareness to all the places where your body is in contact with the man to your heels, Cobb's and the backs of your thighs to your sacrum. Papa Back shoulders, elbows, forums, fingers knuckles on the curve at the back of your head. Become aware of your whole body and if your breath moving in and, uh, feel the natural rhythm of your breath. As you said Linda Stillness, knowing that in this moment nothing else matters. When you already roll onto your right side and gently bring yourself up to sitting now, you can move back into your day. 4. Day 3: Backbends: stand at the top of your mat with your feet. It put the part toes pointing forward amount. Impose. Roll your shoulders up, back and down, broaden across your collarbones and look straight ahead that your arms for bio sides palms facing inwards, fingers soft. Gently engage your abdominal muscles. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Relax your jaw cheeks and any tension across your forehead. Close your eyes in today sequence will introduce them back. Bending postures. Building towards bridge pose an intense final stretch. Back bends could be really invigorating and energizing, so this sequence is great to practice. First thing in the morning, seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and, uh, let your breath return to its natural rhythm and continue to breathe in and out the nose throughout the sequence. Open your eyes. You can bring your feet together or keep them hit put the part. If that feels more natural, take a deep breath in and slowly circle your arms out and up overhead. Look up, Reach up and touch your palms together. Excel Oh, your hands but down by your sides Bring your chin to your chest Inhales their call your arms out and up. Look up. Exhale Lower your hands back down by your sides. Bring your chin to your chest Last time, Inhale, Circle your arms out and up. Stretch up. Exhale lower your hands back down by your sides. Bring your chin to your chest. Inhale, Circle your arms out and up. Look up. Exhale Swan. Dive down with a straight spine. Benjani's Drop your head and bring your fingertips to the map in how Look up, Sweep your arms out. End up, come up, exhale. Bring your hands back down by your sides and again inhale. Circle your arms out and up. Look up. Exhale Swan. Dive down with a straight spine. Benjani's Drop your head fingertips. Rest on the map in how look forward. Soup your arms out. End up, Come up. Exhale, Lower your hands back down by your side. Let's come down to the mat inhales. If your arms out, end up, reach up. Excel Swan. Dive down with a straight spine, bend your knees and bring your fingertips to the map in her, look up with a flat back exhale, Step back to all fours in the middle of your mat and release your feet for cat cow. Bring your wrists directly underneath your shoulders and your hips right above your knees. Spread your fingers, press into your palms and look down at the floor a few inches in front of you. Inhale, lift your chest aren't your back. Drop your belly and look up. Excel around your spine. Pull your belly in and drop your head in. How are just buying? Look up toward your shoulders away from your ears. Exhale around your spine and pull your belly in two more times that you're inhalation. Draw you into the full extension of your spine and follow the X elation or the way to the end. Is he around your back in hell is you lengthen the front of your body. Exhale is the length in the back of your body. Come back to center, enjoy your shoulders back. Let's come into our first static back Bend 100 Tiger. Lift your right foot up to this guy with your knee bent. Carefully lift your left hand off the mat, reach back and take hold of your foot. Inhale. Press the top of your foot into your hand, lift your chest and look straight ahead. Exhale, relax into the stretch in the front of your right tip and at your lower back. Focus on maintaining your balance and staying active in the post. Inhale. Press your foot into your hand. Exhale, release your foot and switch sides. Lift your left foot out to this guy with your knee bent. Reach back with your right hand and take hold of your foot. Inhale. Press your foot into your hand. Lift up. Exhale. Relax the muscles in your face and breathe into the stretch. Be careful not to over arch or strain your lower back. Last inhale exhale. Release the post. Take a deep breath in Exhale, sit back in child's pose, bring your arms by your sides and let your forehead rests on the map. Slide your hands forward, keep your elbows in and lower yourself all the way down to the mat for co prepares. Place your fingertips in line with your shoulders and check that your elbows point up. Press the tops of your feet into the mat and engage your legs. Inhale. Push down with your hands. Extend your chest forward to draw your shoulders back and broaden across your collarbones. Exhale, Draw your elbows close to your sides for your shoulders away from your ears and lengthen through your neck to create a smooth, even arc in the spine. Take a few deep, easy breaths. Hair. The flexibility in your spine. Would it take how deeply you go into the pose. If you are more flexible, start to straighten your arms and look up. Relax your lower spine as you lift up through your chest and be careful not to let your shoulders collapse around your ears. Last inhale. Exhale. Lower back down to the man, tuck your toes and push back to all fours sweet both feet to the left. Sit back and come forward to the middle of your mat with your feet hip width apart in house , it upto excel lower. Your upper body is slowly as possible down to the mat for our final back bend bridge plays . Bring your hands by your sides, palms facing down, and walk your feet back until your fingertips graze your heels on an inhalation. Present your feet and lift your hips all the way out. Check that your knees point straight ahead and do not roll out to the side or in towards each other. Your feet should be directly underneath your knees. Toes point straight ahead and your spine to be evenly supported by your shoulders and your feet. Push up to your edge and take smooth and even breaths at the top of the post in how lift up through your hips. Exhale, Release slowly down to the mat and rest for a moment before we repeat the post on an inhalation, press into your feet and lift your hips all the way out. If you want to go deeper, you can roll your shoulders underneath you into lace your fingers. Straighten your arms and press them into the mat. Take deep breaths at the top of the pose, deepening your back bend with every inhalation. Squeeze your shoulder blades together and keep pressing into your heels. Last inhale. Lift up your hips, excel, Release your arms out from under you and less slowly down to the map. Place one hand on your belly and 100 your chest. Walk your feet to the edges of the mat and drop both knees to the right and the left windshield, wiping your knees a few times to release your lower back. Bring your knees back to center and hug them into your chest. Rock and roll your way up to seated for a gentle twist to release your lower back. After all those back bends, bring both legs out in front of you. Cross your right foot to the outside of your left thigh. Press awful corners of the right foot family into the ground and flex your left foot. Place your right fingertips behind you. Hug your left knee into your chest. Inhale sit up tool. Exhale to us to the right for a deepest threat to bring the left elbow inside your right knee and draw your shoulders away from your ears. Inhale, lengthen, exhale, twist. Thank then and twist. Lengthen and twist. Last inhale exhale. Come back to center and switch sides. Course your left foot to the outside of your right thigh and flex your right foot. Place your left fingertips behind you and hug your right knee into your chest. Inhale sit up tool. Exhale to is to the left for a deeper stretch. Bring your right elbow inside your left knee. Inhale, lengthen, exhale, twist. Lengthen, untwist, Lengthen, untwist. Last breath in exhale, Come back to center and bring both feet flat to them at Let's bring your spine back into alignment with an easy forward fold. Ring the soles of your feet together in the shape of a diamond and let your knees relax down towards the mat. Take hold of your feet, your ankles Here. Now sit upto excel, fold forward and butterfly pose. Stay here for a few breaths, feeling a gentle stretch in the inner thighs and growing and a release of tension in your spine. Completely. Relax your upper body, um, neck and head in how gently come back up. Exhale, bring your knees together and place the soles of your feet. They put the part in house it upto. Exhale gently. Lower yourself onto the man. Hug your knees into your chest. No, your left leg to the mat for our last pose. Reclining, spinal dressed squeeze your right knee into your chest. Stretch your right arm out onto the floor beside you, palm facing down. Hook your right foot behind your left in the thigh and gently guide your right knee towards the floor in the opposite direction. Don't worry if it doesn't come all the way down, look to the right and relax your whole body. Try to keep those shoulders flat to the mat. Last inhale. Exhale. Come back up to center. How go left me into a just and lower your right leg to the map. Stretch your left arm out to the side, took your left foot behind your right in a thigh and twist your left knee over towards the right. Look to the left and tried to keep those shoulders flat to them. A last breath in Exhale. Come back to center, hug both knees into your chest and rock gently from side to side. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes sink into the mat. and allow your breath to peel away any remaining layers of tension to all your awareness to the sensations and all 10 toes to the sensations in your feet, ankles, lower legs, knees, guys and tips. Bring your attention to your belly breathing in and, uh, and to your chest, rising and falling. Feel the sensations in your fingers hand, um, so shoulders no face and Ted finally become aware of your whole body. Feel the natural rhythm of your breath is You settle into stillness, knowing that in this moment nothing else matters. When you already wrote on to your right side and gender, you bring yourself up to sitting. Now you can move back into your day. 5. Day 4: Twists: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Enjoy your shoulders back, lift your chin and look straight ahead. Allow your arms to fall naturally by your sides. Balance. You'll wait even the between both feet. To create proper alignment. Gently engage your abs and lengthen all the way up your spine and neck, but least any tension in your jaw and relax the muscles in your face. Close your eyes. Today we're going to focus on twisting poses that rotate this fine. Ring out tension and stretch muscles throughout the body. Move in and out of the poses at your own pace, being careful not to try to use strength to increase flexibility. CEO lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in just to rise and full. Take one more deep breath in and out. Let your breath return to its not to a rhythm. Open your eyes. Today we're going to warm up with a couple of half sun salutations. You can bring your feet together will keep them hit with the part. Take a deep breath in Circle your arms out and up Look up exhales one Dive down with a straight spine Bend your knees, Drop your head and bring your fingertips to the map Inhale, Look up. Draw your shoulders back Exhale, fold inhale Look up to pure arms out and up. Come up, exhale Bring your hands back down by your sides. Inhale soup, your arms out, end up, reach up. Exhale swan, Dive down into forward fold. Inhale look up. Stretch your spine forward. Exhale, fold Inhale. Look up. Sweep your arms out and up. Come up. Exhale. Bring your hands back down by your sides. Bring your feet. Tip with the part. Terry's point straight ahead. Inhale, Sweep your arms out. End up, reach up. Excels one. Dive down into forward fold For our first twist with your right hand, take hold of your left shin ankle or heel and bend your right knee. Inhale, Sweep your left arm up to this guy and look up to your thumb. Exhale, relax into the pose. Take a couple of breads here, feeling the stretch in your left homes drink. Keep your top arm engaged by reaching through your fingertips. If you would like to deepen the stretch, you combined the post by taking hold of your right thigh with your left hand and drawing your left shoulder back in. How deep in the twist exhale. Gently release the pose and come back to forward. Bend with your left hand. Take hold of your right ankle, heel or shin and bend your left knee. Inhale, sweep your right hand up to this guy and look up to your thumb. Exhale, breathe into this direct in your right hamstring. Stay here for a couple of breaths, reaching through your fingertips too deep in the pose. Take hold of your left thigh with your right hand and draw your right shoulder back. Inhale increased the twist. Exhale, Release the pose. Bring your fingertips to the mat. Inhale Look up soup your arms out. End up, come up, exhale. Bring your hands back down by your sides. Let's come down to the mat. Inhale, Sweep your arms out, end up, look up. Exhale swan, Dive down into forward fold. Inhale. Look up with a flat back Exhale step all the way back to blank inhale. Press back through the balls of your feet. Exhale, lift your hips up into downward dog, stepping your feet forward a few inches. You can keep your knees bent if that allows you to fully extend to your upper body. Spread your fingers impressed on evenly through both hands. Try to straighten your elbows and rotate your arms outward to feel a broadening across your upper back. Shake your head to release any tension in your neck and shoulders and slowly walk out your feet. Come to stillness and take one more deep breath in through the nose and out through the nose to come into revolve downward dog. Bring your left palm to the center of the mat and reach your right town back to your left thigh calf or uncle. Look up to this guy and hold here for a few breaths, pressing your left palm firmly into the mat. This post stretches the hamstrings, upper back and core muscles. Inhale twist. Exhale, Release the pose and switch sides. Bring your right palm to the center of your mat and reach back with your left hand for your right thigh calf or uncle in how twist. Exhale. Bring your left hand back to the month in how Benjani's Stretch your spine exhale. Step your right foot in between your hands. Drop your left, need to the mat and release your back foot in low lunge. Check that your front knee is directly over your ankle, then come up and rest your left forearm on your right knee. Inhale reach back with your right hand your left thigh coming into a gentle dress. Exhale. Draw your right shoulder back. Sink into the stretch in the front of your left Guys, you continue to twist from the base of your spine in hell. Twist. Exhale. Bring your hands back down to the mat and step back to downward dog in how Press evenly into your palms. Exhale, step your left foot in between your hands. Drop your right knee, release your back foot and check that your left knee is directly over your ankle. Come up and bring your right forearm to your front knee. In how reach your left hand back your thigh excel dress to the left, sink deeper into the stretch in the front of your right thigh and stay here for a few deep breaths. Try to maintain. Lengthen your spine. Inhale. Draw your left shoulder back. Exhale, bring your hands back down to the mat and step back to downward dog. Inhale. Stretch your spine. Exhale dropped down onto all fours. For a gentle twist, distract your shoulders upper back and neck. Bring your wrists directly underneath your shoulders and your hips right above your knees. Place your left palm in the center of your mom. Inhale soup your right hand up to this guy. Look up to your thumb. Exhale. Thread your right hand under your left arm palm facing up. Bring your shoulder and head to the mat and thread the needle pose. Stay here for a few breaths. You can bring the palm of your left hand to your sacrum or take hold of your right thigh to bind the post and deepen district in your left shoulder and across your chest. Inhale, draw your left shoulder back. Exhale, release the pose and come back up to all fours. Bring your right palm to the center of the mat in house with your left arm up to this guy. Look up. Exhale thread your left hand under your right um, gringo shoulder and had to rest on the map completely. Relax here for a few breaths again, you can bring the palm of your right town to your lower back. We'll take hold of your left thigh to find the post, taking care not to overstretch your top shoulder. Inhale. Draw your right shoulder back. Exhale, release the pose and come back up to all fours. Sweet both feet to the right. Sit back and come to the middle of your mat with your feet hip width apart. Hold onto your knees. Inhale. Sit up tool. Exhale lower yourself a slowly as possible onto the mat for some reclining twists. Walk your feet back until your fingertips graze your heels and bring your arms out to the sides. Palms facing down. Straighten your right leg up to this guy and press through your heel. Then cross your right ankle over your left thigh, making sure that your ankle baring clears the thigh and flex your foot. Drop the inside of your left angle to the mat and gently lower your left me down with the right foot still in place. Look to the left and take a view. Brad's here, feel the stretch in the front of your left hip and across your abs. Fast inhale. Exhale. Come back to center and switch sides. Straighten your left leg up to this guy pressed to your heel. Then cross your left ankle of your right thigh, making sure that your Uncle Ben clears the thigh. Keep your foot flags. Drop the inside of your right foot to the mat and gently lower your right knee down with the left foot still in place. Look to the right and take a few deep and even breads here, feeling this direction, your right hip and at your waist. Take one more deep breath in Exhale, Come back to center and release the pose. Let's come into our final twist because your left knee in front of your right knee and if you can wrap your left toes around the back of your right ankle as you would an eagle pose . Take a deep breath in exhale gently. Lower both knees to the left and turn your head to the right. It's okay if your knees don't come all the way down to the map. Stay here for a few breaths. Stretching your obliques and the outside of your right tip. Last inhale exhale. Use your core to bring your legs back up to center. Unwrap your legs and cross them the opposite way right knee in front of the left. Slowly lower both knees to the right and look over your left shoulder. Feel the release of tension that your lower back and neck is. He relax into the dress. Take one more deep breath in Excel. Come back up to center, unwrap your legs and hug both knees into your chest. Rock from side to side, pressing your lower back into the mat. Release your arms and legs and lie back in final resting. Pose that your feet come as wide as the mat and fall open. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Close your eyes. Let your body soften and become heavy. Relax your toes, the arches of your feet, the tops of your feet, your ankles. Lower legs, knees, thighs, hips, abs, lower back. Just shoulders. Um, so hands, fingers, Joe lips, cheeks and I I. Since a wave of relaxation flowing from your toes all the way up to the crown of your head feel the natural rhythm of your breath? Is he settle into stillness, knowing that in this moment, nothing else matters. When you are ready, brought onto your right side and gently bring yourself up to sitting Now you can move back into your day. 6. Day 5: Hip Openers: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Roll your shoulders up, back and down. Lift your chest and look straight ahead. Let your arms for by your sides gente engage your abs. Press into your feet and lengthen all the way up your spine and neck to the crown of your head itself. On your jaw and the muscles in your face. Close your eyes. Today we're going to focus on hip opening poses that stretched tight and inflexible. Muscles around the hip joints focus on feeling and easing away into the poses rather than on trying to force your hips to open. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your Bellion test to expand and contract. Take one more deep breath in and, um, let your breath return to its natural rhythm. Open your eyes. Let's warm up with some half sun salutations. You could bring your feet together will keep them hip width apart. Take a deep breath in circle your arms out and up. Look up! Exhales one Dive down with a straight spine Bend your knees Drop your head and bring your fingertips to the map In her Look up Draw your shoulders back Exhale, Fold in her Look up Soup your arms out and up Come up exhale Bring your hands back down by your sides Inhale, Sweep your arms out and up Reach up, Exhales one Dive down into forward fold Inhale Look up stretchers Find forward Exhale, fold in here Look up. Soup your arms out, End up, Come up Exhale Bring your hands back down by your sides Moving on This time inhale Sweep your arms out, end up, reach up Excels one Dive down into forward Fold in how Look up Stretchers bind forward Exhale Step back to plank Inhale, engage your core Exhale drop to your knees Pin your elbows to your sides and lower all the way down to the mat. Inhale, Press into your palms and come up into cobra. Draw your shoulders back, exile. Lower back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Bend your knees as much as you need to and stay here for a few breaths, straightening one leg than the other, walking out your heels to loosen up the backs of your legs. Let's come into one leg down dog to start to open up your hips, bring your left foot towards the center of your mark. Inhale soup. Feel right leg up to this guy. Exhale Benjani and open your hips to the right. Let your right foot drop down behind you. President. Left your back towards the mapped and breathe into this direction. Your right tip. Relax into the pose in how joy or right tip back. Exhale, straighten your leg and bring your right foot back to the map. Inhales If your left leg up to this guy excel Benjani and open your hips to the left. Hold the postal and breathe into the stretch in hell. Draw your left hit back. Exhale, straighten your leg and bring your foot back down to the mat in house people right leg up again. Exhale, step your right foot in between your hands in runner's lunge. Check that your right knee is directly above your right ankle. Look up. Extend your spine forward and press back through the ball of your left foot. Relax into the stretch in the front of your left thigh and growing inhale. Lift your hips up a few inches. Exhale sink into the pose. Lift and lower left and lower. Stay here for a couple more breaths. Last inhale excels that your right foot back to downward dog Press into your palms and outwardly rotate your arms to feel a broadening across your upper back. Inhale soup your left leg up to this guy. Exhale, step your left foot in between your hands, aligning the left knee above your ankle. Look up. Joy your shoulders back. Press back through the wall of your right foot to deepen, distracting your right tip. Flexes in how lift up a few inches. Exhale. Sink your hips left and lower left and lower. Stay here and breathe into the stretch. Last inhale exhales. Step your left foot back to downward dog in how press evenly into your palms. Exhale, step your right foot in between your hands again. Drop your left knee and release your back foot in low lunge. Bring both hands to your right knee and press them away from you. Draw your shoulders back, lengthen your spine and sink into the stretch in your left sewers. Check that your right knee doesn't come forward of your ankle and stay here for a few deep breaths. Inhale. Sweep your arms out and up into crescent lunge. Exhale, sink into the stretch in how reach up excel. Bring your hands back down to the mat, tuck your back tears and step back to downward dog for the other side. Inhale stretchers. Fine. Exhale. Step your left foot in between your hands. Drop your right knee and release your back foot in how Lift your chest and bring your hands to your front knee. Press your hands away and roll your shoulders back to open your jest. Keep your spine long and look up. Inhale. Sweep your arms out and up into crescent lunge. Exhale a deep in distracting your right size inhale Look up. Exhale. Bring your hands back down to the match. Tuck your back toes and step back to downward dog. Take a deep breath in Exhale dropped down onto all fours for wide knee child's pose. Bring your big toes together and separate your knees is why does the mark stretch your arms out in front of you. Sit back on your heels and let your forehead rest on the map. Shift your weight from side to side to loosen up your hips and come to stillness. Take one more deep breath in Exhale. Walk your hands back. Bring your knees together, soup your feet to the left and come to across. Take a position in the middle of your mat with your hands resting by your sides, you can raise your hips up on a cushion or folded blanket. If you find this position at all uncomfortable, let's come into some gentle hip opening forward folds. Inhale. Sit up tall. Present your hands, shift your hips back a few inches, excel, walk your hands forward and relax your upper body over your legs. Take a few deep restorative breaths here, feeling a stretch in the outsides of your hips. Last breath in Exhale. Come up slowly and switch legs in. How? Sit up tall. Shift your hips back a few inches. Exhale, Slide your hands forward. Try to let go of any tension in your upper body. Take a deep breath in Exhale. Come back up, bring your legs out in front of you and give them a shake. Let's come into seated half spinal twist to stretch the hips and increase flexibility in your spine. Cross your right foot to the outside of your left thigh and bring your left foot back to your right tip. Press all four corners of your right foot family into the ground. If both your sitting bones do not rest evenly on the mat, bring your left leg straight out in front of you in flex your foot. Case your right fingertips behind you and hug your left knee into your chest. Inhale, sit up tall. Excel to us to the right. For deepest direct. Bring your left elbow inside your right knee and draw your shoulders away from your ears in how lengthen Excel, Twist from the base of your spine in how lengthen, excel dressed. Let all the era lengthen. Twist last inhale exhale. Come back to center and switch sides. Bring both legs out in front of you and cross your left foot to the outside of your right thigh. If both sitting bones rest evenly on the mat, bring your right foot back to your left hip. Place your left fingertips behind you and hug your right knee into your chest, inhales it upto. Excel to us to the left. For a deeper stretch. Bring your right elbow inside your left knee in how lengthen Excel Twist from the very base of your spine in how lengthened, Excel dressed, squeeze all the era lengthen twist. Last inhale Exhale. Come back to center and bring the soles of your feet flat to the mat. Inhales it upto excel. Lower yourself slowly down to the mat. Bring your hands by your sides, palms facing down and what girl feedback until your fingertips graze your heels. We'll finish today sequence with one final hip opener. Dead pigeon pose. Straighten your right leg up to this guy and press to your hill. Cross your right ankle of your left thigh and make sure that your ankle bone clears your thigh and flex your foot. Thread your right town through the triangle between your legs and hold the back of your left thigh with very pounds. Gently pull your left leg towards your chest and stay here for a few deep breaths. Relax your shoulders, press your lower back into the mat and feel a stretch and you're right out of hip and glute . Inhale. Pull your thigh in towards you. Exhale. Release the pose and sweep sides. Straighten your left leg up to this guy. Cross your left ankle of your right thigh in flex your foot. Threat your left hand through the triangle between your legs and gently pull your thigh towards your chest. Relax your shoulders. Impress your lower back into the man. Inhale, squeeze your thigh and towards you exhale. Release the pose and hug your knees into your chest. Release your arms and legs and lie back and final resting pose. Let your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Close your eyes. Give yourself a few moments to rest and refresh. Bring your awareness to all the places where your body is in contact with the man to your heels. Cobb's on the backs of your thighs to your sacrum. Pop it back. Shoulders, elbows, forums, fingers knuckles on the curve at the back of your head. Become aware of your whole body and of your breath, moving in and out. Feel the natural rhythm of your breath is, he said, Linda Stillness, knowing that in this moment nothing else matters. When you are ready, roll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 7. Day 6: Sidebends: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Lift your chest, drop your shoulders back and look straight ahead. Let your arms for naturally by your sides. He likes your toes. Gente engage your core muscles and lengthen all the way from the soles of your feet up to the ground of your head. Self in your job and the muscles in your face. Close your eyes. Today we're going to focus on side bends the's poses. Stretch the spy and laterally and simultaneously lengthen and tone the muscles that run down the side of your body, especially the obliques. Take the sequence at your own pace, depending on how tight or flexible you feel today. In the different postures, seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to rise, and for take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up with some half sun salutations. You can bring your feet together will keep them hip with the pot. Take a deep breath in circle your arms out and up. Look up, exhales one. Dive down with a straight spine Bend your knees, drop your head and bring your fingertips to the map. Inhale Look up. Draw your shoulders back Excel, fold Inhale Look up soup your arms out and up Come up, exhale Bring your hands back down by your sides Inhales it, your arms out, end up, Reach up Excel Swan Dive down into forward Fold in her look up Stretchers buying forward Excel Fold in her Look up, Sweep your arms out, end up, come up exhale Bring your hands back down by your sides. Let's come into our first set of side bends Inhale, Sweep your arms out and up into lace your fingers, leaving your index and middle fingers free to point up. Exhale, engage your cool and bend to the right. Keep your arms by your ears to avoid collapsing forward. Inhale. Come up to center. Reach up. Exhale bend to the left. Keep your chest open and feel this directs down the right side of your body. Inhale, come back to center stretch up Excel bend to the right, deepening the stretch, this time inhale. Come back to center, squeeze your arms and reach up. Exhale, bend to the left deep in the stretch and try not to collapse forward. Inhale, come back to center. Stretch up one last time. Exhale. Release your hands back down by your sides. Let's come down to the mat. Inhale soup, your arms that end up Look up. Exhale swan. Dive down into forward fold. Inhale. Come halfway up. Draw your shoulders back. Exhale step back to all fours in the middle of your mama. Let's continue to stretch your obliques and increase lateral mobility in the spine. Bring your wrists directly underneath your shoulders and your hips right above your knees. Inhale, look over your left shoulder to the back of your mind. Exhale. Come back to center. Inhale look over your right shoulder. Exhale. Come back to center in how left each time deepening this direct Exhale center in Hell, right Excel center in How left? Exhale center in hell, right? Exhale cente in how left excels ente in how Right Excel center. Walk your hands forward a few inches dark your toes and lived your hips up into downward dog. Slowly walk out your heels to loosen up the backs of your legs and shake your head to release any tension in the neck and shoulders in how Press into your poems. Exhale, step your right foot in between your hands. Drop your left, need to the mat and release your back foot. Inhale. See pure arms that end up into crescent lunge. Exhale. Drop your right fingertips to the mat and bend to the right. Stay here for a few breaths, feeling a deep stretch in your left. So as and obliques, keep rooting through your fingertips in how reach Excel, Bring your left, turn back down to the mat, talk your back toes and step back to downward dog. In help Benjani's stretches buying Exhale, Step your left foot in between your hands. Drop your right knee and release your back foot in hell. Soup your arms out, end up. Bring your palms together, excel. Drop your left fingertips to the mat and bend to the left. Breathe into the stripes down the right town side of your body and how reads Excel on your right. Turn back down to the mat. Tuck your back toes and step back to downward dog in how? Press into your palms. Draw your hips back. Exhale, step your right foot in between your hands and runners. Lund, Check that your right knee is directly above your right ankle and turn your left heel down to the map. Come up resting your right forearm on your front knee. Well, your left shoulder back and circle your left arm down and across your body into extended side angle pose. Read through your fingertips to feel a stretched on the left hand side of your body. Stay here for a few breaths, taking care not to let your right shoulder collapse. Inhale, reach to your fingertips. Excel. Circle your left hand back down to the marked and step back to downward dog for the other side. Inhale stretch was fine. Exhale, step your left foot in between your hands. Check that your front knee is directly above your ankle. Turn your right till down to the mat and come up resting your left forearm on your front knee. Well, you're right shoulder back and circle your right arm down and across your body. Draw your left ear away from your shoulder and stay here for a few breaths in how reached through your fingertips Excel, circle your right town right down to the mocked and step back to downward dog in hell. Row forward into plank. Exhale, drop to your knees and come to all fours towards the front of your mom. Let's continue stretching your obliques in a modification of side playing super. All right ankle 90 degrees to the right. Straighten your left leg and bring the inside of your foot flat to the map. Open your body to the left. Bring your left hip directly on top of the right. Circle your left arm across your body and reach to your fingertips towards the top of your mat. Take a few breads here, feeling the stress down the left hand side of your body and being careful not to collapse in your right shoulder. In how reach Exhale circular left and back down to the market and switch sides. Sweep your left foot out 90 degrees. Straighten your right leg and bring your in effort to the map, open to the right, bringing a right tip directly on top of the left circle. Your right time across your body and reach to your fingertips. Breathe into the stretch, drawing a left air away from your shoulder in how rates exhale. Circle your right town back down to the mat and come back to war fours. You can either repeat the same pose or try the full version of side bank, also known in yoga as strong arm pose. Take a deep breath in Exhale. Walk your hands forward, tuck your toes and push up into plank. Shift your weight onto your right hand and balance on the outside edge of your right foot. Open your body to the left, stacking your left foot on top of the right. Make sure that your right rest is directly below your shoulder. Sweep your left arm down and across your body and reached through your fingertips. Lived up to your hips. Says you're right oblique. What card to support you in the post. Hold the pose for a few deep breaths. If you feel confident you can come into a wild thing by stepping your top foot back behind you on the mat. I'm pressing up through your hips. Take a couple of breaths here, reaching to your fingertips. Inhale, lift your hips. Exhale. Come back to plank in sweet sides. Shift your weight onto your left hand and balance on the outside edge of your left foot. Open to the right, stacking your right foot on top of the left, people right on down and across your body and lift up through your hips. Try to make one straight line from your feet all the way up to your fingertips. Hold the post Still, for a few breaths, feeling is stretched on the entire right hand side of your body. If you feel confident, step back to a world thing and reach to your fingertips in how lift your hips exhale. Come back to plank and drop down to all fours. Sweet both feet to the right. Sit back and come to the middle of your mat for our final side stretch revolved head to knee pose. Bring your right leg out wide. Flex your right foot. Impress the soul of your left foot against your right in a guy. Inhale, sit upto excel. Bring your right elbow and forearm inside your right leg. Palm facing up inhales it. Go left arm up and over. Exhale relax into the pose. Keep your right foot flexed, and be careful not to let your left shoulder full forward in how Reach exhale. Come back to center and switch sides. Bring your left leg out wide and place the soul of your right foot against your left in a guy in house it upto exhale. Bring your left forearm inside your left leg in house people, right Time off Unova. Exhale. Relax into the stretch. Keep your left foot flexed and resist. The urge to collapse will come out of the post early in how reach exhale. Come back up to center. Bring both feet flat to them at inhale. Sit up Tool. Excel low yourself a slowly as you can down to the mat, Hug your knees into your chest and rock gently from side to side To give yourself a gentle back massage, Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Allow your body to become heavy is using deeper into the mat. Draw your awareness to the sensations in all 10 toes to the sensations in your feet, ankles, lower legs, knees, thighs and hips. Bring your attention to your belly breathing in and out and to your chest, rising and falling. Feel the sensations in your fingers. Hands, um so shoulders, neck, faith and head finally become aware of your whole body. Feel the natural rhythm of your breath. Is he sat Linda stillness, knowing that in this moment, nothing else matters. When you are ready, we'll onto your right side and gently bring yourself up to sitting. Now you can move back into your day. 8. Day 7: Sun Salutation A: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Roll your shoulders up, back and down and look straight ahead. Allow your arms to fall by your sides. Lengthen all the way from the soles of your feet up to the top of your head. Balance your weight evenly from front to back and side to side to create symmetry in your opening posture. Relax your jaw and the muscles in your face. Close your eyes. Today we're going to deconstruct sun salutation A to see how each of the poses and the sequence can improve. Our flexibility. If you find yourself holding your breath, tensing up will collapsing in the pose. Try to relax and deep in your breath, seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up with a couple of half sun salutations. You can bring your feet together will keep them hit. Put the park Take a deep breath in circle your arms out and up Look up exhales one Dive down into forward fold Inhale Look up Draw your shoulders back Exhale, fold Inhale Look up Soup your arms out End up, come up Excel Bring your hands back down by your sides Inhale, sweep your arms that end up Reach up Exhale swan Dive down into forward fold Inhale Look up stretchers find forward. Exhale, Fold in how Look up. See if your arms out and up Come up Excel Bring your hands back down by your sides. Let's come into our first super slow sun salutation A inhale Sweep your arms out and up. Stretch up. Exhale swan. Dive down with a straight spine into forward. Bold. Stay here for a few breaths. Cross your arms, Hold onto your elbows and relaxing Magdala or for a deeper stretch in the hamstrings, start to straighten your legs and bring your hand to your carves ankles or flat to the mat . Besides your slightly in front of your feet, let your head drop down towards the mat and release any tension in your neck and shoulders . Press your heels family into the floor and lift your hips up to this guy. Sink deeper into the pose, allowing your torso to lengthen with each breath. Take a deep breath in, bring your fingertips to the mat and look up. Exhale, step your left foot, then your right foot back to plank in how structures find forward Excel. Drop to your knees, release your feet. Go elbows into your sides and noel the way down to the mat. Inhale, press into your palms. Stretch your chest forward, draw your shoulders back and broaden across your collarbones. Hug your elbows to your sides. Draw your shoulders away from your ears and lengthen your neck. Take a few deep and easy breaths here in Cobra. Start to straighten your arms and look up. Relax your lower spine as you lift up your chest and draw your shoulders back. Inhale, press into your palms and look up. Excel lower back down to the mat. Inhale, push your hips back towards your heels. Excel, tuck your toes and lift your hips up to downward dog. Stay here for a few breaths, straightening one leg, then the other walking out your heels to stretch the backs of your legs with your knees bent all with straight legs, shake your head to release any tension in your neck and shoulders. As you extend through your upper body from your fingers all the way up to your hips. Take a deep breath in and step your left foot than your right foot in between your hands and look up. Excel, Fold. Inhale micro. Bend your knees. Look up. See if your arms out and up Come up. Exhale. Bring your hands back down by your sides. Other side inhales it. Your arms out, end up, reach up, excels one. Dive down into forward fold and how come halfway up, draw your shoulders back. Excels. Step your right foot, then your left foot back to blank. Inhale. Press back through your heels. Excel, drop to your knees. Release your feet and little the way down to the mat. Inhale, press into your palms and lift your chest up into Cobra Excel. Lower back down. Push your hips but towards your heels. Tuck your toes and lift up into downward dog. Inhale, step your right foot than your left foot in between your hands and look up. Exhale, fold in her Look up See if your arms out and up Come up Exhale Bring your hands back down by your sides Let's do some sun salutation variations Inhales up your arms out end up, reach up Excels one Dive down into forward fold Inhale Come halfway up, Stretchers, Find forward Excel. Step your left foot than your right foot. Back to plank in hell. Engage your abs, Excel Drop down to your knees. Release your feet You know all the way down to the mat in how Come up into Cobra Draw your shoulders back Exhale lower back down Press your hips back towards your heels, tuck your toes and lift up into downward dog in house people right leg up to this guy pointing your toes. Exhale, step your right foot in between your hands in runner's lunge Look up, stretchers Find forward and press back through the ball of your left foot. The feel a stretch in the front of your left thigh and growing inhale. Draw your shoulders back. Exhale, step your right foot back to downward dog in house it Go left leg up to this guy. Point your toes exhale. Step your left foot in between your hands. Look up and press back through the heel of your right foot to deepen the stretch in the front of your right thigh. Inhale, Draw your shoulders back. Exhales that your left foot back to downward dog. Inhale step the left foot, then your right foot in between your hands and look up. Exhale, fold in her Look up. See if your arms out and up Come up Excel Bring your hands back down by your sides in house soup your arms at end up, Reach up, exhales one Dive down into forward fold in her Look up. Extend your spine forward Excel. Step your right foot back this time, followed by the left In heading plank Excel, drop to your knees and low all the way down to the map in her Lift your chest up into Cobra Excel low back down. Press your hips back towards your heels, tuck your toes and lift up into downward dog in house people. Right leg up to this guy. Exhale, step your right foot in between your hands, drop your left knee and release your back foot. Inhale soup your arms at end up into crescent land. Exhale, sink into the pose in how reach up to your fingertips. Excel sink deeper into the stretch to know left soas in. How look up excel. Bring your hands back down to the mat, tuck your back toes and step back to downward dog in house it go left like up to this guy excels. Step your left foot in between your hands. Drop your right knee. Release your back foot in house. If your arms out and up, bring your palms together. Exhale, relax into the pose. Inhale, reach up to your fingertips. Exhale, sink into distracting your right size. Last inhale exhale. Bring your hands back down to the mat, tuck your back toes and step back to downward dog in how Draw your hips back. Exhale. Drop your knees is why does the matter and bring your toes together for wide knee child's pose. Stretch your arms out in front of you. Sit back on your heels and let your forehead rest on the map. As we come into the closing sequence, shift your weight from side to side to loosen up your hips. Uncomfortableness. Take one more deep breath in exhale. Walk your hands back. Bring your knees together to pure feet to the left. Sit back and come to the middle of your mouth in house it upto excel. Lower yourself slowly down to the max with complete control for dead pigeon. Bring your hands by your sides, palms facing down, and walk your feet back until your fingertips graze your heels. Straighten your right leg up to this guy and press to your hill. Cross your right ankle of your left thigh and make sure that your ankle bone clears your thigh and flex your foot thread. You're right town through the triangle between your legs and hold the back of your thigh with both hands. Gently pull your left leg towards your chest and stay here for a few deep threats. Relax your shoulders, press your lower back into the mat and feel destruction. You're right out of hip and glute in helpful. Your thigh in towards you Excel. Released the Posen Switch sides. Straighten your left leg up to this guy across your left ankle over your right thigh. In. Flex your foot, thread your left hand through the triangle between your legs and gently pull your thigh towards your chest. Relax your shoulders. Impress your lower back into the match in hell. Squeeze or thigh and towards you exhale. Release the pose and hug your knees into your chest for our final pose. Let's come into happy baby. Keep your feet together, open your knees and stretch your hands through to take hold of the outsides of your feet. Bring your feet out of your knees and gently pull them down towards the mat. Flex your feet and stay here for a few deep breaths. Press your lower back into the match to feel a gentle stretch in your groin. Relax into the pose and rocked gently from side to side. Hug your knees into your chest and release your arms and legs and my back and final resting pose. Let your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blaze. Rest evenly on the ground. Close your eyes you have now mastered or the basic poses in the flexibility challenge. Tomorrow will move on to some more advanced postures, but for now, just take a few moments to let all your hard work sink in. Relax your toes, The arches of your feet, the tops of your feet, your ankles. Lower legs, knees, guys. Hips, abs, lower back. Just shoulders. Um so hands, fingers, jewell lips, cheeks and Isaac sends a wave of relax ation flowing from your toes all the way up to the ground of your head. Feel the natural rhythm of your breath is he settle into stillness, knowing that in this moment, nothing else matters. When you are ready, hold on to your right side. And, Jenny, bring yourself up to sitting now you can move back into your day. 9. Day 8: Backbends 2: stand at the top of your mat with your feet hip width apart. Terry is pointing forward amount imposed royal shoulders back. Broaden across your collarbones and look straight ahead. Let your arms for by your sides lengthened all the way from the soles of your feet up to the crown of your head. Soften and relax your jaw, your cheeks and your tongue from the roof of your mouth. Close your eyes. Now that you've mastered the basic poses and the flexibility challenge, we're going to progress to some more advanced postures. Today we'll be focusing on back bends. Be mindful of the limits of your spinal flexibility and be careful not to go beyond your edge. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in chest to rise and full. Take one more deep breath in and, uh, let your breath return to its natural rhythm. Open your eyes. Let's warm up with the sun salutation variation. Then his lunch salute. You can bring your feet together will begin the sequence with your feet, hip width apart. Take a deep breath in and slowly sweep your arms out and up. Reach up excels one. Dive down into forward fold. Inhale. Come halfway up. Draw your shoulders back, exhales Step your left foot back, drop your knee and release your back foot in low lunge. Inhales it your arms out and up. Bring your palms together. Exhale, sink into the pose in how reach up to your fingertips. Exhale, Bring your hands back down to the mat. Talk your back toes and step back to plank in how Draw your head in the back of your neck forward. Exhale. Drop to your knees and Lowell the way down to them. Release your feet and bring them hip with the part for locust pose. Rest your arms by your sides. Palms face up in her. Lift your chest, hands and arms and draw your shoulder blades back. Thank than your neck and look at the ground a few inches in front of you. If you want to increase the intensity of the pose, lift your feet and lengthen through your legs. Observe the sensations in your spine is you. Lengthen and strengthen your upper and lower back in how? Reach back through your fingertips. Exhale, Release the pose. Bring your palms under your shoulders. Push your hips back towards your heels. Tuck your tears and lift up into downward dog. Walk out your feet and shake your head in how Come up onto your tiptoe. Stripped your feet. Exhale Lower your heels back down towards the mat. Impress into your palms and again inhale. Come up to tiptoe. Stretch your feet. Exhale lower your heels and draw your hips back. Take a deep breath in exhale. Step your left foot in between your hands. Drop your right knee and release your back foot in lowland. Inhale, sweep your arms that end up Look up, excel sink into this direction You're growing and right Tip flexes in how Reach up to this guy. Exhale, Bring your hands back down to the mat. Tuck your back toes, step your right foot in between your hands and look up. Excel, fold inhale. Look up. Keep your arms out and up. Come up X help. Bring your hands back down by your sides. Other side in house. If your arms out, end up, reach up, excels one. Dive down into forward fold in How look up toward your shoulders back. Excel. Step your right foot back this time, drop your knee and release your back foot. Interlaced your hands at the base of your spine and draw your shoulders back to feel a stretch across your chest as well as in the hips, thighs and abs. Inhale. Pull your hands back to deepen the stretch. Exhale, release your hands to the map. Tuck your back tears and step your left foot back to plank. Inhale. Extend your spine forward. Exhale drop your knees and lower all the way down to the mat. Release your feet and bring your arms by your side palms facing up in her. Lift your chest, hands, arms and feet. Draw your shoulders back and lengthen your neck for more intensity into Lacey. Offing is at the base of your spine and pull your shoulders back in. How? Look up, exhale. Release the pose. Bring your palms under your shoulders. Press your hips back towards your heels, tuck your tears and lift up into downward dog. Take a deep breath in Exhale, Step your right foot in between your hands, drop your left knee and release your back foot, interlace your hands of the base of your spine and come into a gentle BAP end. Breathe into the stretch in how Draw your shoulders back. Exhale Bring your hands back down to the mat. Inhale, Tuck your back toes, step your left foot in between your hands and look up. Exhale. Fold in how look up, See if your arms out end up, come up. Exhale bring ons back down by your sides. Let's come down to them up. Inhales. If your arms out, end up, reach up XLs one. Dive down into forward. Fold in how look up toward your shoulders back. Exhale, step back toward fours in the middle of your mat and release your feet for cat cow. Let's continue to warm up your spine in preparation for camel. Pose the most intense back bend in today's sequence. Bring your wrists directly underneath your shoulders and your hips right above your knees. Read your fingers, press into your palms and look down at the floor a few inches in front of you. Inhale, lift your chest at your back. Drop your Bellion. Look up, excel around your spine. Pull your belly in and drop your head in. How arduous. Brian, Look up toward your shoulders away from your ears. Excel around just buying and pull your belly in two more times. In Hellas, you feel the stretch in your abs and lower back. Exhale, deepening this direct in your upper back and shoulders in how exhale. Come back to center and draw your shoulders back. Walk your hands out. Put your hips halfway back towards your heels and continue to slide your palms forward. As you drop your forehead onto the mat in puppy pose, read through your fingertips and draw your hips back to feel a nice long stretch in the arms, shoulders, spine and abs. Take one more deep breath in Exhale. Come up to a kneeling position as we prepare for camel pose. Campbell could be a fairly intense back bend, so we'll ease into it. Gently lift your hips up and bring your knees that put the park, press your shins and the tops of your feet. Family into the mat. Bring your palms to your lower back fingertips, point down, broaden across your chest and squeeze your shoulder blades together. Lean back into a gentle back bend look straight ahead and tuck your chin close to your chest. If this is enough of a stretch for you, stay here for a few breaths. You don't need to go any deeper to get great benefits from the pose. If your spine is more flexible, drop back a few more inches and take hold of your heels. Look up to this guy or drop your head back, being careful not to strain your neck. Open your chest and press into the soles of your feet with your hands to keep your lowest blind long. Stay here for a few deep and even breaths in how Lift your chest exhale. Bring your hands to your lower back. Come up slowly and sit back on your heels. To reverse this deep spinal extension will come into the counter pose rabbit. Place your forehead on your knees and bring your hands by your sides. Palms facing up. Take hold of your heels and slowly lift your hips until your arms are straight. Work towards bringing the crown of your head flat to the mat while your forehead is still in contact with your knees. This post could be a little awkward and may take practice. Take a few more breaths here, putting on your heels and stretching your spine. Last breath in X are released. Oppose and come back up to kneeling. Lean forward. Place your palms back to the mat, troop your feet to the right. Sit back and stretch your legs out in front of you for a twist. To release your lower back, cross your right foot to the outside of your left eye and bring your left foot back to your right. Tip president. Four corners of the right foot family into the ground. If both your sitting bones do not rest evenly on the mat, bring your left leg straight out in front of you in flex your foot, Place your right fingertips behind you and hug your left knee into your chest in house it up. Tal. Excel to us to the right for a deeper stretch. Bring your left elbow inside. You'll write me in. How lengthen Exhale. Twist from the base of your spine in how lengthen excelled with lengthen twist last inhale Excel. Come back to center in suicides, bring very takes out in front of you and cross your left foot to the outside of your right thigh. If both sitting bones rest evenly on the mat, bring your right foot back to your left hip. Place your left fingertips behind you and hug your right knee into your chest in house it upto. Exhale just to the left. For a deeper stretch. Bring your right elbow inside your left knee. Inhale, lengthen. Exhale. Twist from the very base of your spine in how lengthen, exhale, twist, lengthen, twist. Last inhale exhale. Come back to center and bring the soles of your feet flat to them. Let's bring your spine back into alignment with a gentle forward fold. Bring the soles of your feet together in the shape of a diamond and that your knees relaxed down towards the mat. Take hold of your feet, toe ankles in house deductible, excel, fold forward and butterfly pose. Stay here for a few breaths, feeling a gentle stretch in your inner thighs and groin and a release of tension in your spine. Completely. Relax your upper body, um, neck and head and how destiny come back up. Exhale, bring your knees together and place the soles of your feet to put the park in house it up. Tool. Excel gently lower yourself onto them. Act are your knees into your chest and rock. Denton evils. I decide. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the maktoum fall open. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Plays your eyes. Allow any tightness attention to fall away. Bring your awareness to all the places where your body is in contact with the map to your heels, carves and the backs of your thighs to your sacrum. I put back shoulders l bays, forums, fingers, knuckles and the curve of the back of your head. Become aware of your whole body and of your breath, moving in and out. Feel the natural rhythm of your breath disease that Linda stillness, knowing that in this moment nothing else matters. When you already went on to your right side and gently bring yourself up to sitting now you can move back into your day 10. Day 9: Hip Openers 2: stand at the top of your mat with your feet hip width apart. Terry's pointing forward in mountain pose. Draw your shoulders back, broaden across your collarbones and look straight ahead that your arms will by your sides. Lengthen all the way from the soles of your feet up to the crown of your head. Soften and relax your jaw, your cheeks and your tongue from the roof of your mouth. Close your eyes. Today we're going to focus on opening up the hips and thighs. As always, be careful not to try to force your body to stretch. Instead, think of adopting the poses to meet the needs of your body. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in test to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up with around a sun salutation. A. You can bring your feet together will keep them hip with the park. Take a deep breath in and slowly soup your arms out and up. Reach up, Exhales one. Dive down into forward Fold in How Come halfway up. Stretch your spine Forwards. Exhale. Step your left foot than your right foot Back to plank in how to draw the back of your head forward. Press your heels back. Exhale, drop to your knees. Release your feet and noel the way down to the mat in hell. Press into your palms and lift up into cobra. Exhale lower back down. Press your hips back towards your heels. Tuck your tears and lift up into downward dog. Walk out your feet and shake your head. Inhale, step your left foot than your right foot in between your hands and look up. Exhale. Fold in how Look up, Keep your arms out. End up, come up, exhale. Bring your hands back down by your sides. Other side. Inhale. Sweep your arms out, end up, reach up, exhales one. Dive down into forward fold in her look up. Draw your shoulders back. Exhale. Step your right foot back this time, followed by the left Inhale. Extend your spine forward, exhale drop to your knees and level the way down to the map in how? Lift up into Cobra. Exhale lower back down. Press your hips back towards your heels. Tuck your tears and lift up into downward dog. Inhale, step your right foot than your left foot in between your hands and look up. Exhale, fold inhale Look up. So if your arms out, end up, come up, exhale. Bring your hands back down by your sides. Moving on. This time, inhale soup, your arms out. End up palms. Touch excels one. Dive down into forward fold. Inhale. Come halfway up. Exhales that back to blank. Inhale. Extend your spine forward. Exhale, drop to your knees and level the way down to the map in how lift up into cobra. Exhale lower back down. Press your hips back towards your heels, tuck your tears and lift up into downward dog. Step your left foot towards the middle of your mat inhales people right leg up to this guy . Point your toes and open up your hips exhales. Step your right foot in between your hands. Drop your left knee and release your back foot. Inhales deeper arms out and up into crescent land. Exhale, relax into the pose. Feel instruct in your front thigh and groin in how reach up through your fingertips. Exhale, sink into the pose. Stay here for a few more breaths. Adapting the post, however, you need to to allow your hips toe open in how reach up to your fingertips. Exhale, Bring your hands back down to the mat, tuck your back tears and step back to downward dog. Step your right foot towards the middle of your mat. Inhale soup your left leg up to this guy. Point your toes and open your hips up to the left. Exhale, step your left foot in between your hands. Drop your right knee and release your back foot in house. Keep your arms out and up. Bring your palms together. Exhale, sink into the pose in how reach up to your fingertips. Exile. Breathe into the stretch in your right tip. Flexes in how look up, exhale. Bring your hands back down to the mat, tuck your back tears and step back to downward dog. Step your left foot towards the middle of your mat in house people right foot up to this guy again. Benjani and drop your right foot back. Exhale, step your right foot in between your hands for lizard pose. Drop your left knee and release your back foot. Bring your right hand inside your right foot. On what? Your foot out to the edge of the map in how? Draw your chest forward X how? Sink into the pose. Move gently from side to side to loosen up your hips. Breathe into the stretch. If you'd like to go deeper, bring your forearms down to the mat, interlace your fingers and stay here for a few more breaths. Try to keep the length in your spine by looking a few inches in front of you on the ground . Take slow, deep and even breaths in and out through the nose in her look up. Exhale. Come up to your hands. Walk your right foot back in, tuck your back tears and step back to downward dog that's coming to lizard on the other side. Step your right foot towards the middle of your mat, inhales it your left foot up Benjani and drop your left foot back Excels that your left it in between your hands. Drop your right me and release your back foot. Bring her left hand inside your left foot and walk your foot out to the edge of them at in how. Draw your chest forward X how sink into the pose. Move gently from side to side to create space in your hips. Breathe into the pose for a deeper stretch. Bring your forearms down to the mat into lace your fingers and sink deeper into destruct. Stay here for a few more breaths. Keep your head up, but be careful not to strain your neck. That's breath in Exhale. Come up to your hands. What? Go left for 10. Tuck your bacterias and step back to downward dog in hell. Row forward into Plank Excel. Drop to your knees and Lowell the way down to the mat and release your feet for half frog pose. Keep your elbows tucked in case to your sides. Lift your chest and slide your hands forward so that your forearms rest on the map. Check that your elbows or directly below your shoulders. Lift your right foot. Cross your left arm in front of you fingertips. Point to the right. Reach back with your right 10 toe. Hold the inside of your foot, Rotate your right elbow up to this guy, slide your fingers over the top of your foot and call them over your toes. Apply gentle pressure with the base of your right palm to the top of your foot. Present your left elbow so that you don't collapse in the left shoulder and look straight ahead. Stay here for a few breaths, feeling the stretch in the front of your right thigh. If you don't feel the stretch, take your foot slightly off to the side and press it gently towards the floor. Last inhale. Exhale carefully release your foot and switch sides. Of course you're right. I'm in front of you. Bend your left knee and reach back with your left hand to hold the inside of your foot. Rotate your left elbow up to this guy. Slide your fingers over the top of your foot and call them over your toes. Square your shoulders with the front of the Mac to impress into your right elbow to lift your chest. Take a few breaths here, gently pressing into your left foot to deepen the stretch. Take your foot out to the side and increase the pressure on the top of your foot. That was breath in Exhale carefully release your foot in how Bring your palms into your shoulders. Exhale, push all the way back to child's pose. Bring your arms by your sides and let your forehead rests on the mat. Come up. Bring your palms back to the mat, sweep your feet to the left. Sit back and bring the soles of your feet flat to the mat. Inhale. Sit up tall Excel. Lower yourself down to the mat, using your core muscles to control your descent. Hug your knees into your test. No your left leg to the mat and squeeze your right knee into your chest in wind relieving post. Press your lower back into the math and take a few breads here, feeling a gentle stretch in the front of your left hip. And so it sides how go left me and you're just and lower your right leg president. Low back into the matter and feel a gentle stretch in your right tip. Hug both knees into your chest and rock gently from side to side. Let's finish our hip opening sequence with Happy baby and reclining butterfly. Keep your feet together, open your knees and stretch your hands through to take hold of the outsides of your feet. Bring your feet out of your knees and gently pull them down towards the mat. Flex your feet and stay here for a few deep threats. Press your lower back into them. Act and feel a gentle stretch in your groin. Relax into the pose and what gently from side to side. Bring the soles of your feet together. Keep your knees bent. Low your feet to the mapped and let your knees fall open in the shape of a diamond. Reach both arms overhead and hold onto your elbows. Relax your shoulders and hips and take a few deep restorative breaths and reclining butterfly. Bring your knees together, release your arms and legs and lie back and final resting pose. Let your feet come is why does the matter and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest even the on the ground. Close your eyes, sink into the mat and allow your breath to dissolve any tension in your body. Draw your awareness to the sensations in all 10 toes to the sensations in your feet, ankles, lower legs, knees, guys and hips. Bring your attention to your belly breathing in and out and to your chest rising and falling. Feel the sensations in your fingers hand, um, so shoulders next, faith and head finally become aware of your whole body. Feel the natural rhythm of your breath is You settle into stillness, knowing that in this moment nothing else matters. When you already well on to your right side and gently bring yourself up to sitting now you can move back into your day. 11. Day 10: Forward Bends: stand at the top of your mat with your feet hip width apart. Terry is pointing forward amount. Impose. Roll your shoulders up, back and down and look straight ahead. Let your arms for naturally bio sides. Gently engage your core muscles. Press into your feet and thinking all the way up your spine, the neck to the top of your head. Soften and relax your jaw and the muscles in your face. Close your eyes. Today we're going to focus on forward bends, progressing to some more advanced postures that stretch your spine in the backs of your legs. Enjoy the sequences. You continue to increase flexibility and suppleness throughout your body. Syria Lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in, test to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up with around a sun salutation, A. Paying particular attention to your breath. You can bring your feet together will keep them hip with the park. Take a deep breath in and slowly sweep your arms out and up. Reach up, exhales one. Dive down into forward fold. Inhale. Come halfway up. Draw your shoulders back. Exhale, step your left foot than your right foot back to plank Inhale. Stretch the back of your neck forward. Exhale, drop to your knees. Release your feet and little the way down to the map. Inhale, Press into your palms and lift up into cobra. Exhale, lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog. Inhale, step your left foot than your right foot in between your hands and look up. Exhale, fold inhale. Look up. Keep your arms that end up, Come up, exhale. Bring your hands back down by your sides. Other side. Inhale. Sweep your arms at end up. Reach up excels one. Dive down into forward fold. Inhale. Come halfway up. Exhale, step your right foot back this time, followed by the left in hell. In plank exhale, drop to your knees and level the way down to the mat in how lift up into cobra. Exhale lower back down. Press your hips back towards your heels tuck your toes and lift up into downward dog. Inhale, step your right foot than your left foot in between your hands and look up. Exhale, fold inhale. Look up. Keep your arms out and up. Come up. Exhale. Bring your hands back down by your sides. Bring your feet hip width apart for a variation of standing forward. Bend in hell. Super arms that end up reach up excels one. Dive down into forward bend and into lace your hands behind your back. Stay in the pose for a few breaths, feeling the strikes down the backs of your legs as well as in your shoulders. If you feel any discomfort in your hamstrings, lower back or neck. Bend your knees. Gently squeeze your shoulder blades together. Relax your neck and allow your hands to drop towards the mat. Sink deeper into the pose with every exhalation. Last inhale exhale. Carefully release your hands to them up in how look up exhale, Step back to downward dog in how press Indio palms exhale. Step your right foot in between your hands, drop your left knee and release your back foot in lowland. Inhale, Drop your hips. X How shift you'll wait back toe half monkey. Square your hips with the mat and flex your right foot with every inhale. Lengthen your spine and with every exhale, bring your forehead closer to your shin. Stay here for a few more breaths, deepening the stretch in your right tam String in how Draw your hips back. Exhale, walk your hands forward and step back to downward dog in house. Just fine. Excel, step your left foot in between your hands. Drop your right knee and release your back foot. Inhale, extend your spine forward Excel. Shift your weight back toe half monkey. Square your hips with the mat and flex your left foot to feel this direct in your left hamstring. Inhale, lengthen, Excel Fold. Breathe yourself deeper into this, direct in her left hamstring in held or your leftovers back. Excel rock forward and step back to downward dog. Spread your fingers. Impress even the into both hands. Try to straighten your elbows and rotate your arms outward. To fill a broadening across your upper back. Press into your palms, tilt your pelvis up and allow your spine to lengthen. Check that both knees put forward and allow your head to hang naturally between your arms. Take one more deep breath in exhale. Roll forward into plain. You may need to walk your hands forward a few inches. Inhale. Extend your spine forward excel. Drop to your knees. Release your feet. How go elbows close to your sides and lower all the way down to the mat. Inhale, lift your chest. Using your upper back muscles excels. Died your hands forward, bringing your forearms parallel to one another on the mat. In Sphinx pose. Check that your elbows a directly under your shoulders. Relax your legs, lift your chest and look straight ahead. This gentle back bend is a great count opposed to downward facing dog. Stay here for a few breaths. Last inhale. Exhale. Lower back down to the mat and pushed back to all fours. Sweet both feet to the right. Sit back and come forward to the middle of your mat for head to knee pose. This poses a hamstring stretch that also increases flexibility in the hips. Is the backs of your legs a tight? You may want to sit up on a cushion or folded blankets. Straighten your left leg to the mat and place the soul of your right foot against your left inner thigh. Flex your left foot and press down through your heels so that your entire left leg is in contact with the map. Sit up tall and twist your torso slightly to the left said that the center of your chest is in line with your straight leg in house it up. Tool. Exhale, slide your hands forwards as faras is comfortable taking hold of your shin ankle off it to feel a structure on your left hamstring, keep your foot flexed and take a few deep breaths here with every inhalation. Lengthen your spine and with every exhalation, fall deeper into the stretch and bring your forehead closer to your shin in how lengthen exhale. Come back up in switch sides. Bring the soul of your left foot against your inner right thigh. Flex your right foot and rotate your torso slightly to the right in house it up. Tool. Exhale, slide your hands forwards as faras is comfortable feeling this direct in your right hamstring. Keep your right foot flex and stay here for a few breaths. In Hellas, you lengthen full deeper on every exhale in her lengthen. Excel carefully. Come back up, bring based legs out in front of you and give them a shake. Place the soles of your feet flat to the mat. Tip with the parked. Rest your hands on your knees in hell. Sit upto excel Gently lower yourself onto the map for reclining hand to toe pose. Bring your right knee into your chest and straighten your left leg to the map. Flex your left foot, straighten your right leg up to the sky. Press through your heel and walk your hands up your leg to take hold of the back of your thigh. Called ankle or big toe. You should feel this direction. Your right hamstring. Stay here for a few breaths. You may find the post easier if you bend your left knee and bring your foot to the mat in how Gently pull your leg in towards you. Exhale. Benjani released the pose and switch sides. Lo your right leg to the mat, flex your foot and hug your left knee into your chest. Straighten your left leg up to this guy pressed to your heel and walk your hands up your leg to take hold of the back of your thigh, cough, ankle or big toe. Breathe into the stretch, putting your leg in closer with every exhale. Take one more deep breath in Exhale Benjani and release the pose. Hug both knees into your chest and rock gently from side to side. Release your arms and legs and my back and final resting pose. Let your feet come as wide as the matter and fall open. Relax your hands. Palms facing up. Shoulder blaze. Rest evenly on the ground. Close your eyes. Give your body and mind a few moments to rest and refresh. Bring your attention to your left foot to your toes, the sole of your foot and to your heel. Move your attention up your ankle to your lower left leg and up to your knee. Scan your attention up your left thigh to your hit and notice any sensations in this part of your body. Now bring your attention to your right foot. Feel your toes, the arch of your foot and your right tail. Move your attention up to a lower right leg from your ankle up your car off Diani. Scan your attention up your right thigh. Oh, the way to your hip and notice any sensations here. Now bring your attention to your pelvis to the gentle carve at your lower back and all the way around your abdomen. Move your attention up to your chest. Notice the sensations caused by the movement of your breath. If you find your mind wandering gently, bring your attention back to the part of your body. Here, observing Now bring your attention to your hands. Do your fingers, palms and the backs of your hands. Notice any sensations in your wrists and forearms. Move your attention up through your elbows to your upper arms. I've become aware of your shoulders in the back of your neck. Move your attention to your throat. End up to your face. Relax your jaw, lips, tongue, eyes and forehead. Scan from the top of your head all the way down to the tips of your toes. When you are ready but onto your right side and gently bring yourself up to sitting. Now you can move back into your day 12. Day 11: Twists & Bends: stand at the top of your mat with your feet. Tip with the part Terry's pointing forward in mountain pose. Lift your chest, drop your shoulders back and look straight ahead. Allow your arms to full by your sides. Intently engage your abs. Press into your feet and lengthen all the way up your spine, the neck to the top of your head. Relax your jaw cheeks and any tension across your forehead. Close your eyes. Today we're going to twist and bend in all directions to ring out tension, increased flexibility in your spine and stretch muscles throughout your body. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and, uh, let your breath return to its not to rhythm. Open your eyes. Let's warm up with around a sun salutation. A try to focus on synchronizing your inhalations and exhalations with the transition between postures. You can bring your feet together will keep them hip with the part. Take a deep breath in and slowly sweep your arms out and up. Look up Excels one. Dive down into forward fold. Inhale Come halfway up. Troy, your shoulders away from your ears exhales. Step your left foot than your right foot back to plank. Inhale. Extend your spine forward excel. Drop to your knees, release your feet and go all the way down to the mat. Inhale, press into your palms and lift up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog. Walk out your feet to loosen up the backs of your legs and shake your head to release any tightness in the neck and shoulders. Inhale step your left foot than your right foot in between your hands and look up. Exhale, fold inhale Look up soup your arms out. End up, come up, exhale Bring your hands back down by your side. Other side. Inhale soup, your arms out, end up, reach up, exhales one. Dive down into forward fold. Inhale Come halfway up. Stretch was fined forward. Exhale, step your right foot back this time, followed by the left Inhale Press family into your palms to broaden across your upper back excel, drop to your knees and level the way down to the map in how lift up into cobra. Look up, excel. Lower back down. Push your hips back towards your heels, tuck your toes and lift up into downward dog. Inhale, step your right foot than your left foot in between your hands and look up. Exhale. Fold in how look up, See if your arms out end up, Come up. Exhale. Bring your hands back down by your sides. Let's warm. What? The obliques with some gentle side bends. Inhale. Sweep your arms out and up into lace your fingers, leaving your index and middle fingers free to point up. Excel, engage your core and bend to the right. Keep your arms by your ears to avoid collecting forward. Inhale. Come up to center. Reach up. Exhale bend to the left. Keep your chest open and feel the stretched on the right side of your body. Inhale, come up to center. Stretch up. Exhale bend to the right, deepening the stretch. This time, inhale. Come back to center, squeeze your arms and reach up. Exhale bend to the left, deepened, distract and try not to collapse forward. Inhale. Come back to center. Stretch up one last time. Excel, Release your hands back down by your sides. Let's continue to stretch this by and laterally in triangle pose. Step your left foot back towards the back of your mat at a 90 degree angle to your front foot. Line up your front teal with the middle of your back foot and lift both arms up to shoulder height in how route forward with your right hand excel, windmill your arms and take hold of your right shin Ankle will bring your fingertips to the map. Inhale, reach up. Relax your shoulders and look up to this guy. Take a few breads here, feeling the stretch in your right town string and in your left of leaks in how Draw your left it back. Exhale. Come back up in switch sides. Turn your right toes in and your left toes out. Line up your left heel with the middle of your right foot in how reach out with your left hand. Exhale, Take hold of your left chin ankle or bring your fingertips to the map in how reach up to your fingertips. Relax your shoulders and look up in how Draw your right shoulder back. Exhale. Come back up, swivel your left foot in and step to the top of your mat. Bring your feet. Tip with the part toes. Point straight ahead. Inhale. Sweep your arms at end up. Reach up. Excels one. Dive down into forward fold for our fast twist with your right hand, take hold of your left chin, ankle or heel and bend your right knee inhales people left. Arm up to this guy and look up to your thumb. Exhale, relax into the pose. Take a couple of breads here. Feeling the stretch in your left hamstring. Keep your top arm engaged by reaching to your fingertips. If you'd like to deepen, distract you. Combine the post by taking hold of your right thigh with your left hand and drawing your left shoulder back in. How deep in the twist exhale. Gently release the pose and come back to forward. Bend with your left hand. Take hold of your right ankle here or shin and bend your lefty inhale. See if your right arm up to this guy and look up to your thumb Excel, breathe into this direction. You're right, Hamstring. Stay here for a couple of breaths, reaching through your fingertips too deep in the post. Take hold of your left thigh with your right hand and draw your right shoulder back. Inhale increased the twist. Excel. Release the pose. Bring your fingertips to the mat in her look up. Draw your shoulders back. Exhale, step your left foot back to runner's lunge. Check the your right knee is directly above your right ankle and turn your left heel down to the mat. Come up resting your right forearm on your front knee. Well, your left shoulder back and circle your left arm down and across your body into extended side angle pose. Read through your fingertips to feel a stretch down the left hand side of your body. Stay here for a few breaths, taking care not to let your right shoulder collapse. Inhale, Reach through your fingertips. Exhale, circle your left hand back down to the mat and step back to downward dog for the other side . In house structures. Bind, Excel. Step your left foot in between your hands. Check that your front knee is directly above your ankle. Turn your right till down to the mat and come up resting your left forearm on your front knee. Well, your right shoulder back and circle your right arm down and across your body to your left ear away from your shoulder and stay here for a few breaths. Inhale, reach through your fingertips. Exhale, circle your right town back down to the mat and step back to downward dog in how Ben Dhoni's stretches beim Exhale dropped down onto all fours. For thread the needle pose, bring your wrists directly underneath your shoulders and your hips right above your knees. Place your left palm in the center of your mat. Inhale soup your right hand up to this guy. Look up to your thumb. Excel. Thread your right hand under your left arm palm facing up. Bring your shoulder and head to the mat and stay here for a few breaths. You can bring the palm of your left hand to your sacrum or take hold of your right thigh to bind the pose and deepen the stretch in your left shoulder and across your Jess in how draw your left shoulder back. Exhale, release the pose and come back up to all fours. Bring your right palm to the center of your mat in hell. Zip your left hand up to this guy. Look up. Excel. Thread your left hand under your right arm, bring your shoulder and had to rest on the map completely. Relax here for a few breaths again, you can bring the palm of your right hand to allow back or take hold of your left eye to bind the post. Taking care not to overstretch your top shoulder. Inhale. Draw your right shoulder back. Exhale, release the pose and come back up to all fours. Step your right foot in between your hands, super left foot to the right and sit back in the middle of your map. Inhale, sit upto. Exhale gently Lower yourself onto the mat for knee down twist. Bring your hands out to the sides in a T palms facing down. Straighten your right leg up to this guy, impressed through your heel. Then cross your right ankle of your left thigh, making sure that your ankle bone clears the thigh and then flex your foot. Drop the inside of your left ankle to the mat and gently lower your left knee down with the right foot still in place. Look to the left and take a few breaths. Here. Feel the stretch in the front of your left hip and across your abs. Last inhale exhale. Come back to center and switch sides. Straighten your left leg up to this guy pressed to your heel. Then cross your left ankle of your right thigh, making sure that your Uncle Bern clears the thigh. Keep your foot flexed. Drop the inside of your right foot to them. Act and gently low. You're right. Me down with the left foot still in place. Look to the right and take a few deep and even breads here, feeling the stretch in your right tip and at your waist. Take one more deep breath in Exhale. Come back to center and release the pose. Hug your knees into your chest and rock gently from side to side. Release your arms and legs, and my back and final resting pose that your feet come as wide as the matter and fall open . It acts your hands, palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Let your entire body melt into the mat. Bring your awareness to all the places where your body is in contact with the map to your heels, Cobb's and the backs of your thighs to your sacrum, up a bat, shoulders, elbows, forums, fingers, knuckles and the curve of the back of your head. Become aware of your whole body, and if your breath moving in and, uh, feel the natural rhythm of your breath is, he's that Linda stillness, knowing that in this moment nothing else matters. When you already wrote on to your right side and gently bring yourself up to sitting now you can move back into your day. 13. Day 12: Hip Openers 3: stand at the top of your mat with your feet. Tip with the part toes pointing forward in mountain pose, lift your chest, roll your shoulders back and look straight ahead. Relax your toes and lengthen all the way from the soles of your feet up to the crown of your head. Balance your weight evenly from front to back and side to side. So from your jaw and the muscles in your face, close your eyes. Today we're going to focus on increasing flexibility in the hips as we build towards the King of hip openers. Pigeon pose during the sequence. See if you can identify any improvements in your flexibility and ease of movement. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly in chest to rise and full. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up with sun salutation. A. You can bring your feet together will keep them hip with the part. Take a deep breath in and slowly sweep your arms out and up. Look up Excels one. Dive down into forward fold. Inhale Come off way up toward your shoulders away from your ears. Exhale, step your left foot than your right foot back to plank. Inhale. Extend us. Find forward. Exhale. Drop down to your knees. Release your feet and all the way down to the mat. Inhale, Press into your palms and lift up into cobra. Draw your shoulders back. Exhale lower back down. Press your hips back towards your heels. Tuck your toes and lift up into downward dog. Walk out your feet to loosen up the backs of your legs and shake your head to release any tightness in the neck and shoulders. Inhale step your left foot than your right foot in between your hands and look up. Excel, fold inhale Look up soup your arms out, End up, come up, exhale Bring your hands back down by your sides. Inhale super arms out, end up, reach up. Excels one. Dive down into forward fold. Inhale. Come halfway up. Stretch your spine forward. Exhale. Step your right foot back this time, followed by the left in hell. Press family into your palms to broaden across your upper back. Exhale, drop to your knees and Lowell the way down to the mat. Inhale, lift up into cobra. Look up. Exhale lower back down. Push your hips back towards your heels, tucked Kyoto's and lift up into downward dog. Inhale. Step your right foot, then your left foot in between your hands and look up. Excel. Fold Inhale Look up soup your arms out, End up, come up exhale. Bring the hands back down by your sides. Let's do some sun salutation variations. Inhale. See if your arms out end up, reach up. Excels one. Dive down into forward fold. Inhale look up stretch was fined forward. Exhale, step your left foot, then your right vote back to blank in hell. Engage your abs. Exhale rock forward onto the tops of your toes and lower halfway down in how come through the upward facing dog thighs and knees. Lift off the mat. Press into your palms in the tops of your feet. Excel roll over your toes into downward dog in how press into your poems. Excel, step your right foot in between your hands and runner's lunge. Bring your palms flat to the map inhales people right Turned up to this guy. Look up to your thumb and take a few breaths here. Pressing firmly into your left palm. Straighten your left leg as much as you can in how Reach up to your fingertips. Exhale, Bring your right town back down to the mat. Drop your left knee and release your back foot for lizard pose. Bring your right hand inside your right foot and walk your right foot out to the edge of the map in how Draw your chest forward exiles and get into the pose. Move gently from side to side to loosen up your hips. Breathe into this direct. If you'd like to go deeper, bring your forearms down to the mat, interlace your fingers and stay here for a few more breaths. Try to keep the length in your spine by looking a few inches in front of you on the ground . Take slow, deep and even breaths in and out through the nose in how look up, exhale. Come up to your hands. Walk your right foot back in, tuck your back tears and step back to downward dog. Take a deep breath in Excel step your left foot in between your hands in hell. Soup your left hand up to this guy. Look up to your thumb and take a few breads here. Be careful not to collapse in your right shoulder and press back through your right tail in how Reach up. Exhale. Bring your left arm back down to the mat, Drop your right me and release your back foot. Bring your left hand inside your left foot and walk your foot out to the edge of the map in how Draw your chest forward excel, sink into the pose. Move gently from side to side to create space in your hips. Breathe into the pose for a deeper stretch. Bring your forearms down to the mat into lace your fingers and sink deeper into your stretch. Stay here for a few more breaths. Keep your head out, but be careful not to strain your neck. Last breath in Exhale. Come up to your hands What your left foot in. Tuck your back tears and step back to downward dog. Let's come into pigeon pose. Step your left foot towards the middle of your mat. Inhale soup your right leg up to this guy Benjani, and open your hips to the right. Let your right foot drop back. Press family into both hands and put your left heel back towards the mat. Take a couple of breaths here to open up your hips. Inhale Joyal, Right Tip back. Exhale. Straighten your leg. Bring your right knee forward. Place it on the map behind your right wrist and position your right foot under your left hip. Drop your left knee, release your back toes and slide your foot back. Level your hips and look behind you to check that your left leg straight. If you're right out to hip, is not in contact with the mat. You can support it with a Christian or folded blanket. Present your fingertips and lengthen your spine. To avoid compressing your lower back, walk your hands forward and come down onto your forearms. Breathe into this direction. You're right out to him. If you'd like to go deeper, cross your arms and rest your forehead on the map. Sink deeper into the pose with every breath inhale. Bring your hands back to the mat, press into your palms, tuggle back toes, lift your hips up and press back to downward dog. Work out your feet a couple of times. Step your right foot towards the middle of your mat. Inhale soup your left leg up to this guy Benjani and open your hips to the left. Hold here for a few breaths, allowing the weight of your left foot to open up your top it in how Press your right teal back towards the mat. Exhale, straighten your leg. Bring your left knee forward and place it on the map behind your left wrist. Press your right foot back and level your hips. Move the blanket to the other side. If you want to support your left out, a hip president fingertips into the mat and lengthen your spine. What? Go hands forward and come down onto your forearms. Breathe into this trek to know left out to him to go deeper, cross your arms and rest your forehead on the map. Stay here for a couple of breaths, allowing your hips toe open. Take a deep breath in. Bring your hands back to the mat. Press into your palms, tuck your back toes, lift your hips and press back to downward dog. Walk out your feet to come down to the mat. You can drop 12 or force and come to seated or try jumping through. If you want to tell in yourself, bring your hands back about two foot and as wide as the mat. Benjani's a lot. Look up to the top of your mat to take a deep breath in and exhale. Jump your feet through your hands and bring yourself to the middle of your mat. It may take you several attempts before you make a smooth transition, but it will become easier with practice in house it up. Tool. Exhale lower yourself down to the mat. Hug your knees into your chest length in the back of your neck. Compress your lower back into the mat, your circles with your knees one way and the other that's coming to our final posture. Reclining spinal twist. This pose will release any tension in your lower back. No your left leg to the mat and squeeze your right knee into your chest. Stretch your right time out to the side palm facing down. Hook your right foot behind your left inner thigh and gently guide your right knee towards the floor in the opposite direction. Don't worry if it doesn't come all the way down, Look to the right to relax. Your whole body tried to keep their shoulders that to the mat. Last inhale. Exhale. Come back up to center, hug your left knee into a just and lower your right leg to the map. Stretch your left arm out to the side, took your left foot behind your right in a thigh and twist your left knee over towards the right. Look to the left and try to keep very shoulders. Fact of the matter. Relax into the pose. Last breath. In Exhale, come back up to center, hug both knees into your chest and gently rock from side to side. Release your arms and legs and lie back and final resting. Pose that your feet come is why does the mat and fall open? Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. You have just three days left in the flexibility challenge. Take a few moments to let all your hard work sink in. You're your awareness to the sensations in all 10 toes to the sensations in your feet, ankles lower legs, knees, guys and tips. Bring your attention to your belly breathing in and out and to your chest rising and falling. Feel the sensations in your fingers. Hands, um, shoulders, neck, face and head. Finally become aware of your whole body. Feel the natural rhythm of your breath. Is he settle into stillness, knowing that in this moment nothing else matters. When you already well on to your right side and gently bring yourself up to sitting now, you can move back into your day. 14. Day 13: Backbends 3: stand at the top of your mat with your feet hip width apart, toes pointing forward your mountain post. Lift your chest, roll your shoulders back and look straight ahead that your arms full bio sides. Gently engage your core muscles. Press into your feet and lengthen all the way up your spine and neck to the top of your head. Soften and relax your jaw, your cheeks and your tongue from the roof of your mouth. Close your eyes. Today we're going to focus on back bends in preparation for one of the most intense and rewarding yoga poses. The wheel oppose that stretches and strengthens almost every muscle in the body. Increasing flexibility is a slow and systematic process, so take the sequence at your own pace, returning to it as many times as you need to continually refining and improving your alignment. In the more advanced postures, Ceelo lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's warm up the spine with lunch salute. You can bring your feet together. Will keep them hip with the part. Take a deep breath in and slowly sweep your arms out and up. Reach up excels one. Dive down into forward fold. Inhale. Come halfway up. Draw your shoulders back. Exhale, step your left foot back, drop your knee and release your back foot in low lunge. Inhale super arms out and up. Bring your palms together. Exhale, sink into the pose in how reach up to your fingertips. Excel, Bring your hands back down to the mat. Tuck your back toes and step back to plank in how Draw your head in the back of your neck forward. Exhale. Drop to your knees and Lowell the way down to the mat. Release your feet and bring them hip with the part for locust pose. Rest your arms. Bio sides. Palms face up in her. Lift your chest, hands and arms and draw your shoulders back. Lengthen your neck and look at the ground a few inches in front of you. If you want to increase the intensity of the pose, lift your feet and lengthen through your legs in hell. Reach back through your fingertips. Exhale, release the pose. Bring your palms under your shoulders. Push your hips back towards your heels. Tuck your toes and lift up into downward dog. Walk out your feet and shake your head in how come up onto a tip toe. Stretch your feet. Exhale lower your heels back down towards the mat and press into your palms and again inhale. Come up to tiptoe. Stretch your feet, excel lower your heels and draw your hips back. Take a deep breath in exhale. Step your left foot in between your hands. Drop your right knee and release your back foot in lowland. Inhale Zuker Arms out, end up. Look up. Exhale sinking to distract in your groin and right tip Flexes in how Reach up to this guy Excel. Bring your hands back down to the mat. Tuck your back toes, step your right foot in between your hands and look up. Exhale, fold inhale Look up soup your arms out. End up, come up excel. Bring your hands back down by your sides. Other side in hell, super arms out, end up, reach up excels. One. Dive down into forward fold. Inhale Look up. Draw your shoulders back. Exhale, step your right foot back this time, drop your knee and release your back foot. Interlace your hands at the base of your spine and draw your shoulders back to fill a stretch across your chest as well as in the hips, thighs and abs. Inhale. Pull your hands back to deepen the stretch. Exhale, Release your hands to the mat, tucked girl back toes and step your left foot back to plank in hell. Extend your spine forward. Exhale, drop your knees and level the way down to the mat. Release your feet and bring your arms by your sides. Palms facing up. Inhale, lift your chest, hands, arms and feet. Draw your shoulders back and lengthen your neck for more intensity into lace your fingers at the base of your spine and pull your shoulders back in. How? Look up, exhale. Release the pose. Bring your palms under your shoulders. Press your hips back towards your heels, tuck your toes and lift up into downward dog. Take a deep breath in Exhale. Step your right foot in between your hands. Drop your left knee and release your back foot into lace your hands at the base of your spine and coming to a gentle back bend. Breathe into the stretch in how joy or shoulders back exhale. Bring your hands back down to the mat. Inhale, Tuck your back toe. Step your left foot in between your hands and look up. Exhale, fold. Inhale. Look up to your arms out. End up, come up. Exhale. Bring the hands back down by your sides. Let's come down to the mat to prepare for wheel pose. Inhale. Sweep your arms out, end up, reach up, exhales one. Dive down into forward fold in how look up, draw your shoulders back excels Step back to downward dog. You can drop onto all fours and come to seated. Or, if you want to try jumping through, bring your hands back about a foot and as wide as the mat. Benjani's a lot. Look up to the top of your mat. Take a deep breath in and exhale. Jump your feet through. Bring yourself to the middle of your mom. Keep practicing this move until you could make a smooth transition every time in house. It upto excel gently lower yourself onto the mat and set up for bridge pros for your hands by your sides. Palms face down and what your feet back until your fingertips graze your heels on an inhalation. Press into your feet and lift your hips all the way up. Check that your knees point straight ahead and do not roll out to the side or in towards each other. Push up to your edge and take smooth and even breaths at the top of the pose. If you want to go deeper, you can roll your shoulders underneath you into lace your fingers. Straighten your arms and press them into the mat. Take deep breaths at the top of the pose, deepening your butt bend with every inhalation in her. Lift your hips excel. Release your arms out from under you and lower slowly down to the mat. Resist the urge to hug your knees into your chest. Well is a pretty challenging pose, so if you do not feel ready, you can always repeat bridge prose until you feel more confident to come into will bring your hands next to your ears. Fingertips. Point forward in her lift up onto the top of your head and pause for a moment. Hug your elbows in, take a deep breath in and exhale. Straighten your arms and legs and come up into will. Keep pressing into your hands and feet and stay here for a few breaths. Relax your head and night. Take one more deep breath in exhale, tuck your chin and come down to the base of your neck before lowering all the way down to the mat. Let's come up again. Check that your toes are pointing straight ahead and bring your hands next to your ears. Inhale, come to the top of your head and hug your elbows in Excel. Press the floor away and come up into wheel. Stay here for a few breaths. Stretching the wrists. Just shoulders. Hips cool. That's fine. Last inhale. Exhale, Talk Cochin and lower back down to the mat. Bring your hands by your sides and remain still for a few moments. Bring one hand to your belly in one hand to your chest. Walk your feet to the edges of the mat and drop both knees to the right on the left windshield, wiping your knees a few times to release your lower back, Bring your knees back to center and hugged them into your chest broken. Roll your way up to seated for a twist to release your lower back. After a Siris of intense back bends, bring both legs out in front of you and come to the middle of your mat. Cross your right foot to the outside of your left thigh on. Bring your left foot back to your right tip. Press all four corners of your right foot family into the ground. If both your sitting bones do not rest evenly on the map, bring your left leg straight out in front of you. In flex your foot. Place your right fingertips behind you and hug your left knee into your chest in house. It upto excel to us to the right. For a deeper stretch, bring your left elbow inside your right knee and draw your shoulders away from your ears. Inhale, lengthen, exhale. Twist in how lengthen, exhale, twist. Last inhale exhale. Come back to center for a neat trick. Bring your hands to the map behind you and spend all the way around to the other side. Place your left fingertips behind you and hug your right knee into your chest in house it up. Tool. Exhale to us to the left for a deeper stretch. Bring your right elbow inside your left knee in how lengthen, exhale, twist, lengthen and twist. Last breath in Exhale, Come back to center and bring both legs out in front of you. Let's bring your spine back into alignment with an easy forward fold. Bring the soles of your feet together in the shape of a diamond and let your knees relax down towards the map. Take hold of your feet, your ankles. Inhale, sit upto excel, fold forward and butterfly pose. Stay here for a few breaths, feeling a gentle stretch in the inner thighs and growing and a release of tension in your spine Completely. Relax your upper body, arms, neck and head in. How gently come up Excel. Bring your knees together and place the soles of your feet. Tip with the part in house it upto excel gently lower yourself onto the map. Hug your knees into your chest, release your arms and legs and lie back and final resting. Pose that your feet come as wide as the mat and fall open. Relax your hands. Palms facing up. Shoulder blades. Rest evenly on the ground. Close your eyes. Let go of any tension in your body. Relax your toes, the arches of your feet, the tops of your feet, your ankles, lower legs, knees, guys, hips, abs, lower back chest, shoulders, ums, hand fingers, Joe lips, cheeks and I Since a wave of relax ation flowing from your toes all the way up to the ground of your head feel the natural rhythm of your breath is. He's at Linda Stillness, knowing that in this moment nothing else matters. When you already well on to your right side and gently bring yourself up to sitting now you can move back into your day. 15. Day 14: Quads & Hip Flexors: stand at the top of your mat with your feet hip width apart, toes pointing forward in mountain pose. Draw your shoulders back and broaden across your collarbones. Let your arms for naturally by your sides and look straight ahead. Press into your feet. Gently engage your abs and lengthen all the way up yours by into the top of your head. Relax your jaw and the muscles in your face. Close your eyes. Today we're going to focus on stretching the quads and hip flexes. Be careful not to try to muscle your way into the poses. Your body will continue to open an unlock naturally through consistent daily flexibility training. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to rise and full. Take one more deep breath in and out that to a breath returned to its not to a rhythm. Open your eyes that's warm up with a slightly more advanced fashion of sun salutation. A. You can bring your feet together will keep them hit. Put the part take a deep breath in Circle your arms out and up. Look up excels one. Dive down into forward fold in her look up. Draw your shoulders back. Exhale, step your left foot than your right foot back to plank in how press into your poems. Exhale. Drop to your knees or with straight legs. Rock forward to the tops of your toes and lower halfway down in how lift up into cobra or upward facing dog thighs. Lift up off the mat. Excel Roll over your toes into downward dog. Walk out your feet and shake your head. Inhale, step your left foot than your right foot in between your hands and look up Excel. Fold in her look up soup your arms out, End up, come up, exhale. Bring your hands back down by your sides. Inhale, Sweep your arms out, end up, reach up. Excels one. Dive down into forward fold. Inhale Look up. Stretch your spine forward. Exhale. Step your right foot back, followed by the left in hell. In Frank, exhale lower down in her lift up into cobra or upward facing dog. Press into your palms. Exhale, roll over your toes into downward dog. Inhale step or jump your feet in between your hands and look up. Exhale, fold Inhale Look up soup your arms out, End up, come up Exhale Bring your hands but down by your sides Moving on This time, inhale soup your arms out, end up, reach up Excel Swan, Dive down into forward fold Inhale Come halfway up. Stretch your spine forward. Exhale, step or jump back to plank and lower down to the mat in how come up into cobra or upward facing dog. Draw your shoulders back. Excel. Roll over your toes into downward dog. Inhale. Press firmly into your palms. Exhale, step your right foot in between your hands and come up to your fingertips. Inhale soup your arms forward and up into Highland. Exhale, sink into the stretch in the front of your left eye in how, reach both hands up to this guy. Palms face each other. Exhale. Open your arms and twist to the right in how reached through your fingertips. Exhale, come back to center in her. Relax your shoulders and reach up. Exhale, bring your hands back down to the mat and step back to downward dog. Inhale, stretch your spine. Exhale step your left foot in between your hands and come up to fingertips. Inhale. Sweep your arms forward and up into high lunge. Exhale, Sink into the post in how reach up to your fingertips. Excel, Open your arms. Interest to the left in how Draw your shoulders back. Excel. Come back up to center in how reach up to this guy. Exhale, Bring your hands back down to the mat and step back to downward dog. Inhale. Roll forward into plank. Exhale, drop journeys and Lowell the way down to the mat and release your feet for half frog pose. Keep your elbows tucked in close to your sides. Lift your chest and slide your hands forward so that your forearms rest on the map. Check that your elbows air directly below your shoulders. Lift your right foot. Cross your left arm in front of you fingertips. Point to the right. Reach back with your right town toe. Hold the inside of your foot. Rotate your right elbow up to this guy. Slide your fingers over the top of your foot and call them over your toes. Apply gentle pressure with the base of your right palm to the top of your foot. Press into your left elbow so that you don't collapse in the left shoulder and look straight ahead. Stay here for a few breaths, feeding the stretch in the front of your right thigh. If you don't feel the stretch, take your foot slightly after the side and press it gently towards the floor. Last inhale. Exhale. Carefully release your foot 10. Switch sides. Cross your right arm in front of you. Bend your left knee and reach back with your left hand To hold the inside of your foot, rotate your left elbow up to the sky, slide your fingers over the top of your foot and call them over your toes. Square your shoulders with the front of the matter. Impress into your right elbow to lift your chest. Take a few breads here, gently pressing into a left foot to deepen the stretch. Take your foot out to the side and increase the pressure on the top of your foot. Last breath in Exhale carefully release your foot in how bring your palms under your shoulders. Exhale, Push your hips back to your hills. Tuck Kyoto's and lift your hips up into downward dog. Take a deep breath in Exhale. Step your right foot in between your hands. Drop your left knee and release your back foot in low lunge. Come up. Bring your right town to your front knee and check the your right shin is vertical. Bend your left knee, Reach back with your left hand to take hold of your foot and gently pull it back towards you. Bring your hips square to the top of your mouth. Stay here. If this is enough of a stretch for you, or if you want to increase this threat, swivel your hand to the left. Slide your fingers over the top of your foot and call them over your toes. Press the base of your left palm into the top of your foot. Take a few breads here, feeling this direct to know left hip flexes last inhale Exhale carefully release your foot to bring your hands to the mat and step back to downward dog. Inhale, press into your palms. Draw your hips back. Exhale, step your left foot in between your hands. Drop your right knee and release your back foot. Come up and bring your left hand to your front knee. Bend your right knee. Reach back with your right town to take hold of your foot and gently pull it back towards you. Check the your hips face forward. You can stay here. If this is enough of a stretch or swivel your hand, slide your fingers over the top of your foot and call them over your toes in how Press into your foot. Exhale, release the pose. Bring your hands down to the mat and step back to downward dog. Inhale. Stretch all the way from your palms up to your hips. Exhale dropped down onto all fours and come to kneeling towards the front of your mat For half reclining hero pose. This position could be pretty intense that will break it down slowly. Bring your right foot flat to the mat and dropped down inside your left foot with your left heel next to your hips. Move your right foot out to the right as far as you need to to bring both sitting bones flat to the mat in house it upto excel. Place your hands behind you, fingertips facing forward and start to lean back. Come down. Justus Faras is comfortable. Your hands, elbows a little the way down. If you're on the mat, you can bring your arms up overhead and hold onto your elbows. Stay here for a few breaths, feeling the stretch in the front of your left thigh as well as your abs. Last inhale. Exhale. Release your arms, Present your elbows and carefully lift yourself back up. Lean to the right. Bring your left foot to the mat and your right foot back beside your hip. You can walk. You're left without a few inches if you need to to bring both sitting bones flat to the map in house atop tool XLR yourself, Bacchus Faras is comfortable. Bring your arms up overhead and hold onto elbows to deepen the pose. Breathe into the stretch in the front of your right tip. Last inhale. Exhale. Release your arms, present your elbows and carefully lift yourself back up. Bring the soles of your feet flat to the mat in front of you in house. Sit up tall. Exhale lower yourself a slowly as possible onto the mat. Hug your knees into your chest. We'll finish today Sequence with wind relieving pose. No, your left leg to the mapped and squeeze your right knee into your chest. Press your lower back into the mat and take a few breaths here, feeling a gentle stretch in the front of your left hip and switch sides. How go left me into a chest and know your right leg. Press your lower back into the mat and feel a gentle stretch in your right tip. Hug both knees into your chest and rock gently from side to side. Release your arms and legs and lie back and final resting. Pose that your feet come is why does the mat and fall open? Relax your hands. Palms facing up. Shoulder blades rest evenly on the ground. Close your eyes. Just one more day to go. You should be feeling pretty supple and flexible after the last 14 days of bending and stretching. Take the next few minutes, or as long as you can to completely relax and let go. Bring your awareness to all the places where your body is in contact with the man to your heels, Cobb's and the backs of your thighs to your sake, um, of a back shoulders, elbows, forums, fingers, knuckles and the curve of the back of your head become aware of your whole body and of your breath moving in and, uh, feel the natural rhythm of your breath is he settle into stillness, knowing that in this moment, nothing else matters. When you already brought onto your right side and gently bring yourself up to sitting now you can move back into your day. 16. Day 15: Total Body Stretch: stand at the top of your mat with your feet hip width apart. Terry's pointing forward your mount. Impose. Roll your shoulders up, back and down and broaden across your collarbones. Let your arms for by your sides and look straight ahead. Gently engage your abdominal muscles and lengthen all the way from the soles of your feet up your spine to the top of your head. Relax your jaw cheeks and any tension across your forehead. Close your eyes. Congratulations on reaching the final workout in the flexibility challenge you have quickly mastered or the foundational yoga poses, as well as some of the more advanced postures Today, we're going to attempt to stretches many different muscles in your body is possible to improve your range of motion and ease of movement. Minimize your risk of injury. Believe any tightness or discomfort and help you to improve your performance in every physical activity that you do. Seal your lips and take a few deep breaths in through the nose and out through the nose. Feel the breath moving into your body and out of your body. Allow your belly and chest to expand and contract. Take one more deep breath in and out. Let your breath return to its natural rhythm. Open your eyes. Let's start with sun salutation. A. You can bring your feet together will keep them hit. Put the park. Take a deep breath in circle your arms out and up. Look up, exhales one. Dive down into forward fold in her look up. Draw your shoulders back. Exhale, step your left foot than your right foot back to plank in how press into your palms. Exhale. Drop to your knees or with straight legs. Rock forward to the tops of your toes and level halfway down in her lift up into cobra or upward facing dog guys. Lift up off the mat. Excel role. Avio tears into downward dog Walk out your feet and shake your head. Inhale, step your left foot than your right foot in between your hands and look up. Exhale, fold in her look up. See if your arms out and up. Come up. Exhale Bring your hands back down by your sides, inhales If your arms out, end up, reach up, excels one. Dive down into forward fold in her look up. Draw your shoulders back. Exhale, step your right foot back, followed by the left in hell In Plank Excel, lower down in how lift up into cobra or upward facing dog. Press into your palms. Exhale, roll over your toes into downward dog. Inhale step will jump your feet in between your hands and look up. Exhale, fold Inhale. Look up, super arms out and up. Come up, Exhale. Bring your hands back down by your sides. Let's keep moving with lunch salute. Inhale, Sweep your arms out. End up, reach up. Excels one. Dive down into forward fold in how look up, Draw your shoulders back, exhales Step your left foot back, drop your knee and release your back foot in low lunge in hell. Sweep your arms out, end up. Bring your palms together. Exhale. Bring your hands back down to the mat, took your back toes and step back to plank in how press into your palms. Exhale, drop to your knees and Lowell the way down to the mat. Release your feet and bring them hip width apart. For locust pose, rest your arms by your sides. Palms face up in how lift your chest, hands, arms and legs for your shoulder blades back lengthen your neck and look at the ground a few inches in front of you in how? Reach back through your fingertips. Exhale, release the pose. Bring your palms under your shoulders. Push your hips back towards your heels. Tuck your tears and lift up into downward dog. Inhale. Press into your poems. Exhale, step your left foot in between your hands. Drop your right knee and release your back foot. Inhale soup your arms at end up. Look up. Exhale Bring your hands back down to them at tuck your back toes. Step your right foot in between your hands and look up. Exhale, fold in how look up Soup your arms out, End up, come up, exhale Bring your hands back down by your sides. Other side inhale. See if your arms out end up, reach up. Excels one. Dive down into forward fold in her look up. Draw your shoulders back. Exhale, step your right foot back this time, drop your knee and release your back foot. Interlace your hands the base of your spine in hell. Draw your shoulders back, Excel, Release your hands to the mat, tuck your back toes and step your left foot back to plank Inhale. Extend your spine forward excel. Drop to your knees and level the way down to the mat. Release your feet and bring your arms by your sides. Palms facing up in how Lift your chest, hands, arms and feet. Intellectual thing is at the base of your spine and pull your shoulders back in. How? Look up, exhale. Release the pose. Bring your palms under your shoulders. Press your hips back towards your heels, tuck your toes and lift up into downward dog in how draw your hips back. Exhale, step your right foot in between your hands. Drop your left knee and release your back foot. Interlace your fingers at the base of your spine in how look up, exhale. Bring your hands back down to the month. Inhale. Tuck your back toe. Step your left foot in between your hands and look up Excel. Fold in how look up soup your arms out and up. Come up, exhale. Bring your hands back down by your sides. Let's continue with sun salutation. Be inhale, bend your knees and sweep your hands back. Exhale. Bring your hands forward and up into Chapo's in. How reached through your fingertips. Exhale. Stand up in swan. Dive down into forward fold in how look up excels. Step your left foot than your right foot back to plank and lower down in how come through the cobra or upward facing dog. Exhale. Roll over your tears into downward dog. Turn your left heel down to the mat. Impress into your palms to make room for your right foot to step in between your hands. You know, keep your hips low and sweep your arms out and up into warrior one. Excel sink into the pose. Check that your front knee point straight ahead and comes directly above your right ankle. Turn your hips to face full. Wouldn't try to bring your front thigh parallel to the mat. Keep your back leg straight and sink deeper into the post in how reach up through your fingertips. Exhale, Bring your hands back down to the mat. Step back to plank and lower down. Inhale. Come through to cobra or upward facing dog Excel Relais via Terry's into downward dog. Turn your right till down and step your left foot in between your hands in housekeeper, arms out and up into Warrior one exhales and into the pose. Turn your hips to face forward. Press the outside of your right foot into the mat to straighten your back leg and sink deeper to bring your front thigh parallel to the mat. Inhale, relax your shoulders and reach up to your fingertips. Exhale. Bring your hands back down to the mat. Step back to plank and lower down. Inhale into upward facing dog excel. Alivio tears into downward dog in house step will jump your feet in between your hands and look up. Exhale, fold in her look up Soup your arms out. End up, come up Excel. Bring your hands but down by your sides. Let's finish with one final sun salutation variation inhales. If your arms out and up, reach up ex house one. Dive down into forward fold. Inhale come halfway up. Exhale, step your right foot back, followed by the left and lower down in how. Lift up into upward facing dog excel. Roll over your toes into downward dog Inhale, step your right foot in between your hands. Drop your left knee and release your back foot. Walk your right foot out to the side of the mapped and reach back with your right hand for your left foot, pull it towards you and look up to this guy Interested monkey in how joy your right shoulder back. Exhale. Release your foot walk. You're right for 10 And shift your weight back toe half monkey in how Draw your hips back. Exhale, Walk your hands forward, Tuck your back toes and sweep your arms forward and up into high Lunge in how Reach up to your fingertips. Exhale, sink into the pose. Inhale. Reach up excel. Bring your hands back down to the mat. Step back to plank and lower down. Inhale. Come through to upward facing dog excel. Roll over your tears into downward dog inhales that were left foot in between your hands. Drop your right knee and release your back foot. What? Your left foot out to the side of your mat and reach back with your left hand for your right foot. Pull it towards you and look up to this guy and twisted monkey in how Draw your left shoulder back. Exhale. Release your foot walker left for 10 and shift your weight back toe half monkey in how to draw your leftovers back Excel rock forward. Tuck your back toes and sweep your arms forward and up into Highland in how reach up to your fingertips. Exhale, sink into the pose in how reach up excel. Bring your hands back down to the mat, Step back to plank and lower down in hell. Come through the upward facing dog. Exhale, roll over your toes into downward dog. Now you can either dropped or fours and come to seated or practice jumping through. If you feel confident, bring your hands back about two foot and as wide as the mat. Benjani's a lot. Look up to the top of your mat. Take a deep breath in exhale, jump your feet through your hands and come to the middle of your mat. Keep practicing until he could make a smooth transition in house. It upto excel or yourself as slowly as possible, all the way down to the man. Hug your knees into your chest and gently rock from side to side. Release your arms and legs and lie back and final resting. Pose that your feet come as wide as the mat and fall open. Relax your hands. Palms facing up Shoulder blades. Rest evenly on the ground. Close your eyes. Congratulations on completing the flexibility challenge. I hope that you continue to build on the momentum you have created and the discipline you have developed by choosing another skill to master. Or you can cycle back through this challenge to unlock and lengthen even more. Let's finish with a well deserved progressive muscle relaxation. Scrunch up all the muscles in your face. Wrinkle your forehead, eyes, nose, lips and cheeks and relax. Plant your hands into fists and relax. Shrug your shoulders up to your ears and relax. Arch your back off the floor and relax. Tighten your stomach muscles and relax. Squeeze your glutes and relax. Press your legs together as tightly as you can under elect. Call your toes as tightly as you can under relax. Finally, that everything go feel the natural rhythm of your breath disease that Linda stillness, knowing that in this moment nothing else matters. Stay in final resting pose for as long as you can