7 DAY SPLITS CHALLENGE by Adison Briana (inpsired by) - Dailymotion

Adison Briana (inpsired by)

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00:00Welcome everyone to another splits training video. In this video we'll be

00:05working flexibility of our hip rotators, our hip flexors, quads, and hamstrings. So

00:12all of the major muscle groups needed for splits, we will be working flexibility

00:17for front splits as well as middle splits. So let's jump right into this. Soles of

00:24the feet together, knees wide. Find stillness here, bring attention to your

00:29breath.

00:33On your inhale, gently pull your chest open forward, your shoulders down and back

00:40along your spine, and on your exhale, allow everything to round forward. Inhale

00:46open up, and exhale round forward.

00:59We'll release a little through our neck and our upper body first, so drop your chin

01:05and on over towards the left side.

01:07through center to the right.

01:11through center to the right.

01:24through center to the right.

01:25through center to the right.

01:27And then fold forward a little bit, so we'll press into the stretch, release gently and press

01:46right back into it again. No need to move exactly how I'm moving here. Move with

01:52your own body, press and release, beginning to open up into your hips.

02:08Begin to take those forward and backwards motions into a circular motion.

02:16And switch directions.

02:37Find yourself in the center once again, rock out a little left and right, and find some

02:43stillness. Press into the stretch, pressing your chest actively forward, finding as much

02:48length through your spine as possible.

02:50Inhale, lift up.

02:57Lean back a little as you extend your right leg out towards the diagonal of the room here,

03:05begin to press your chest over the extended leg. Inhale, lift halfway just to find enough length

03:12through your spine and exhale, fold over once again. Lift and fold.

03:19Lift and fold. Lift and fold. Lift and fold. Lift and fold.

03:26Lift and fold. Lift and fold. Lift and fold. Lift and fold.

03:33Lift and fold. Lift and fold. Lift and fold. Lift and fold. Lift and fold. You're still

04:03We're taking lots of movements here to work ourselves into the hamstrings.

04:09So after we've done our dynamic movements lifting and folding, now hold down, breathe into the stretch.

04:33On your next inhale, slowly release all the way up to seated tall.

05:03Lean onto your left arm, pull your right knee and then your right leg up towards your chest,

05:11tapping down on the mat.

05:12So we'll begin a little bit of a dance flow here.

05:14Lift the leg up, tap the toe towards the floor, bend the knee, extend up, and keep it straight

05:22all the way down.

05:25We're drawing a big circle with our foot.

05:31Your foot stays as close to your body as possible on its way up and extends away from your body

05:37on the way down.

05:46And we'll begin to reverse that motion, so keep it straight on the way up, bend on the

06:00way down.

06:01And pick up the speed a little bit, building some heat in that hip, working mobility here.

06:13Next time that leg is up, hold there, extend the leg high.

06:16You can reach around the foot or around the ankle.

06:21Make the rest of your body however is comfortable for you as long as you're getting a nice stretch

06:25in that hip and your inner thigh muscles.

06:28Gently extend the leg all the way down towards the floor, release yourself to seated.

06:37Stretch out a little bit, even yourself out.

06:40Take any little wiggles or movements that feel good here, and we'll start out the other side.

06:46Extend your left leg long, fold over forward.

06:49And we'll move through those series of half lifts and folds.

07:02Lift and fold.

07:08Lift and fold.

07:15Continue moving out here, lift, fold, and when you're ready, find some stillness.

07:34Breathe deeply into your left hamstring.

07:40Next inhale brings you all the way up, up to the side.

08:09Move all the way up, up to seated tall.

08:11Leaning on to your right side.

08:14Inhale, the left leg up high.

08:18And exhale, extend it down long.

08:21Inhale, tall.

08:23And exhale, release down towards the mat.

08:26Continue this motion, no need to move at my same pace.

08:29Move with your body.

08:47And we'll go ahead and switch directions.

08:49So we bend on the way down and straighten on the way up.

08:53Pick up the speed a little.

08:58If your hip is feeling warm, you're doing it right.

09:02Keep moving.

09:03Move fast enough to get a little burn here.

09:05Hold the leg up by the ankle or by the foot wherever it's comfortable to grab for you.

09:24Extend all the way along and find your way back up to a comfortable seated position.

09:28Inhale, big roll on your shoulders and exhale, let it go.

09:36Next step, we'll make our way to a downward facing dog.

09:40We begin to walk out the knees, left and right.

09:43Stay strong through your hands and your shoulders, creating a straight enough line from your wrists

09:49to your shoulders, to your hips as you can.

09:52Inhale, lift high on your heels.

09:54And exhale, set your heels a little closer towards the mat.

09:58Lift and lower.

10:02Lift and lower.

10:07Lift and lower.

10:10Inhale, open up your right knee towards the ceiling.

10:16And feel free to watch this movement first before you incorporate it into your own practice.

10:21We're drawing a large circle with the knee.

10:25Pulling it into the chest, up and open to the side.

10:31Getting a little core work too in that forward motion as you hinge forward.

10:35Hold the left knee open.

10:45And set it down on the floor.

10:47Switch sides.

10:48Start to draw the big circles on the other side.

10:52Hold that leg open.

11:13And return to downward facing dog.

11:24Take your feet wide to the edges of your mat.

11:26Your hands wide to the edges of the mat.

11:28Take a deep squat here.

11:29Setting your knees wide on your mat.

11:32Big toes to touch.

11:34Take a deep child's pose here.

11:47Inhale, hinge forward a little.

11:51Keeping your back as arched as possible.

11:53Press your hips back towards your heels.

11:57Inhale, forward and exhale, press back.

12:04Forward and back.

12:10Feel like an added shoulder stretch here as we sink into child's.

12:14Bend your elbows.

12:15Take your palms to touch.

12:37And then roll yourself all the way up to seated on heels.

12:40Big roll on the shoulders.

12:42Realign yourself to your breath.

12:44And we will lunge our left leg forward into a low lunge here.

12:49Hands come to either side of that front foot.

12:52Tuck the back toe to protect the back knee if it bothers you.

12:56And we'll take some little motions hinging forward and lifting back to center.

13:13Next time you're forward, hold there.

13:15Use your left palm to open your left knee a little wider.

13:25Return to center and exhale, sink back for hamstring stretch.

13:30We'll build a little flow here.

13:33So next inhale, you'll hinge forward into that low lunge.

13:37Left palm to the inside of the left knee or thigh.

13:40Open up.

13:41Inhale, center.

13:43Exhale, back.

13:46Inhale, forward.

13:48Exhale, open the knee.

13:52Center.

13:53And back.

13:59Continue this flow.

14:02Forward, open, center, back.

14:06Move at your own pace here.

14:07If it feels good to hold in one position a little longer, do that.

14:14Next time you're forward, go ahead and hold there a little longer.

14:32Keep the left knee pressing out towards the left, but start to work dropping your right hip a little

14:40closer towards the mat.

14:41So your side is now oriented towards the mat instead of your front body.

14:45And then come back to center, rock out, forward and back.

15:02And next time you're back, sink all the way back.

15:27If this doesn't feel good on your bottom knee, by all means stay up in the upright hamstring stretching position.

15:40But if it feels good to be here, get a little deeper, do that.

15:44Lift yourself up through center, find that low lunge.

16:12Rock it out several more times.

16:15Each time you rock into your lunge, see if you can walk your front foot out a little more forward or your back foot a little out back.

16:24We'll begin to work towards our front split on our left side.

16:28So even if you don't come all the way down to the mat, come to where feels comfortable, but a little uncomfortable for you.

16:36So it shouldn't be to a point of pain, just a slight stretch.

16:43And wherever you're at, hold there.

16:46If you're curious on how to use a block in your splits, I go over that in yesterday's video actually.

16:55So you can go check that out, I'll link that here.

17:09Begin to make your way out of your split and into a pigeon pose.

17:14Tucking the left heel close to the right hip.

17:17Sit up nice and tall, engaging the inner thighs.

17:20Lift up.

17:21And as you exhale, allow yourself to sink down a little deeper towards the floor.

17:26Find your edge here.

17:28Kind of tight.

17:29Move.

17:30Be careful.

17:31All the way down here.

17:32Let's do that.

17:33And let's leave it here.

17:36Try again.

17:37Go back here.

17:38Let's do that.

17:39Let's do that.

17:40Go back here.

17:41Let's do that.

17:42Try again.

17:43Go back there.

17:44Again.

17:46schon.

17:47Go back.

17:48Take care.

17:49Okay.

17:50Let's do that.

17:51Step back.

17:52Take care.

17:53Go back.

17:54Take care.

17:55Walk.

17:56Go back.

17:57Gently release from your pigeon, sit up nice and tall.

18:27Begin to bend your back knee, see if you can reach back for the ankle, always an option

18:32to use a strap here.

18:37I'll show several different variations on screen in case one appeals to you guys.

18:49If you ever want me to break down one of the variations, leave it for me in the comments,

18:55I'd love to help out.

19:07Gently release back to all fours, rock forwards and backwards through child's pose and through

19:14all fours.

19:18Pop up nice and tall and we'll start those stretches on the other side.

19:22Right leg lunges forward.

19:25Take some deep breaths here, beginning to open up through the hip flexor on the left side.

19:35Always come down to either side of that front foot and begin rocking forward and lifting

19:47back to center.

19:54Hold forward, right hand to the inside of the right leg.

20:22Press the knee out a little bit further.

20:29Pull back to center and exhale hamstring stretch.

20:40We'll continue that flow, inhale forward, exhale open the knee, open the hip, inhale center and

20:51exhale press back for hamstring stretch.

20:55Keep moving to this flow at your own pace, opening the knee and stretching the hamstrings.

21:02Next time you're forward, go ahead and hold there.

21:29Open up that knee once again, tilt the right foot towards the right side of the room and

21:36begin to drop your left hip and the left side of your body towards the floor supported by

21:42your left arm.

22:07Make your way back to center and continue those forwards and backwards rocking motions to shake

22:12everything out a little bit there.

22:16Next time you're back, hold there.

22:22And begin to sink into that hamstring stretch at the back of your mat.

22:43I'm going to go.

22:52I'm going to sink into that as well.

22:55I'm going to sink into that.

22:58Gently release yourself up, continue the forwards, backwards, rocking motions.

23:22Now we'll begin to work our way to our front split on our right side.

23:27So take your time here and move with your own pace, I'll continue to show some variations

23:32and my own stretching on screen.

23:57Begin to make your way out of your front splits on your right side.

24:24Begin to make your way out of your front splits on your right side.

24:31Come back to that low lunge and eventually sink down into your pigeon pose.

24:43Right heel comes close into that left hip, sit up nice and tall.

24:49Engage your inner thighs in towards one another and as you exhale allow yourself to relax and

24:54lower into the stretch.

24:55Continue to breathe here, opening up the outer hip on the right side.

25:01Let's go.

25:02Let's go.

25:03Let's go.

25:04Let's go.

25:05Let's go.

25:06Let's go.

25:11Let's go, let's go.

25:12Let's go.

25:14Let's go.

25:15Let's go.

25:16Let's go.

25:19You can eat.

25:21Begin to release all the way out of your pigeon, sit up top, option to reach back for that

25:48back foot. See if you can square your upper body off towards the front of the room while

25:54you stretch here.

25:57And then release that back foot, bring your hands down to either side of the mat and bring

26:23your knees down to the floor, rock forward and back through all fours, pressing your hips

26:30back actively towards the back wall.

26:35Take your knees a little wider and sink down to a wide knee child's pose.

26:42Begin to work your way to a frog stretch from your child's pose.

27:03So ease into it slowly. Allow your knees to come a little wider. If I'm looking at you

27:08from the side, the knees are directly in line with the hips. And if I was looking at you

27:14from above, the knees would be a 90 degree angle.

27:20Feet flex as well to protect the knees here. Continue to breathe deeply, sink into it slowly,

27:26allow the muscles of the inner thighs and the hip rotators to open up.

27:34Frog splits are the perfect primer for working towards your middle splits. So we will work

27:39our frog splits first here, then work through our straddle and our middle splits. If middle

27:44splits are too intense for you, take your frog splits instead.

27:52to the ground.

28:08to the ground.

28:13We'll gently make your way out of your frog splits and to seat it.

28:40Take your legs wide in a straddle, but not quite wide enough to where you want to sink

28:48into a middle splits.

28:52Sit up nice and tall.

28:53Maybe you pick up your hips to get yourself in the right position here.

28:59Knees and toes stay facing upwards towards the ceiling as you work your way forward.

29:05And really try and keep as flat of a back as possible through this stretch.

29:12Continue to breathe and sink deeper into your straddle.

29:39If you have the flexibility to work towards a pancake stretch with your chest flat to the

29:46floor, take that variation now.

29:51If you're working towards a pancake stretch, it's super important to stretch your straddle

29:55with as flat of a back as possible.

29:59If you aren't sure if your back is flat, you can try looking in a mirror or attempting a

30:04stretch while on your back and actively pulling your legs wider.

30:08This ensures that your back stays flat against the floor and you'll know if you pop up.

30:13If you feel you're ready to attempt your middle splits, sit up tall.

30:17Take your legs as wide as they go and begin to lean over forward.

30:22When you're working middle splits, your knees will rotate forward towards the front of the

30:27room.

30:28If you're trying to keep them pointed straight up towards the ceiling.

30:33So really the same positioning as your frog splits, only difference is your knees are extended.

30:39So again, if this is too intense for you, take your frog split.

30:47Continue tomtrain.

30:59Continue to sit up on the edge as it hurts, please test your bones.

31:07Continue to adjust the distance in its form.

31:13Continue to breathe deeply here to get any variations that suit you.

31:34And gently make your way all the way back up.

31:36Take your hands to your knees to pull them in towards one another.

31:42Bring your windshield wiper the knees a little left and right as you sit up tall.

31:49Give the muscles in your legs a little love for all the work you put them through today.

31:56And find an easy seated position.

31:58Bring attention back to posture.

32:00Release any little aspects of tension you're holding on to in your body.

32:05And I'd like to thank you all for flowing with me today.

32:21Stretching with me and working on our splits together.

32:24Take one big breath in up towards the ceiling and pull into heart center.

32:32Thanks so much for tuning in everyone and all your love and support.

32:37Let me know in the comments how this flow made you feel.

DAY 2 - 7 DAY SPLITS CHALLENGE #FLOWWITHADEE

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7 DAY SPLITS CHALLENGE

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