- 2 days ago
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00:00Welcome everyone to another one of my splits flexibility flows.
00:07This flow is about 30 minutes long, incorporating some more hip isolation movements, dynamic
00:13movements to get your body nice and warm and ready to sink into some deeper stretches,
00:19working towards your front splits and your middle splits.
00:24If you don't have your splits now, no need to be worried, that's what we're all working
00:28towards here, however, if you are a beginner at yoga or new to working flexibility, I would
00:34recommend some of my other more beginner-friendly videos to you.
00:39Let's go ahead and find a seated position on our heels.
00:44Begin to open the chest forward and round back, bringing this movement into the hips as well.
00:53Inhale, open forward, pull the shoulder blades together, press the pelvis under and back,
01:01and as you exhale, pull the pelvis towards you, tuck under, and continue here.
01:15Next time you're forward hold there, take a little back bend by clasping your hands behind
01:20your back.
01:24Draw your hands to your hips as you begin to find a circular motion with your upper body
01:29and isolating more deeply into the hips.
01:34Pressing your hips over to the left, to the back, to the right, and tucking under for center.
01:43See this movement moving at your own pace with your own breath, inhaling as your chest comes
01:49forward and exhaling as your chest goes back.
02:00Switch directions.
02:02Switch directions.
02:07Go ahead and hold in center here.
02:35And begin to isolate the movement even more.
02:37I've turned myself to face the camera so you can see a little bit what's going on here.
02:42See if you can keep your upper body in the same position and move your hips.
02:50Switch directions if you haven't already.
03:01Next inhale brings you up high on your knees.
03:04Go ahead and shake out your hips a little left and right.
03:12Press into your left side.
03:20Press into your right side.
03:21We'll begin to draw a big circle over to the right, sitting your hips back towards your
03:27heels and up to the left.
03:36And switch directions.
03:37Really pressing into each edge of the circle here.
03:45Gently release to seated on your heels.
04:01Take your knees a little wider as your big toes stay to touch.
04:05Lower yourself so your forearms are on the ground.
04:08Sinking back towards a child's pose with your hips as you rock out left to right.
04:13Slowly working your knees a little wider and your hips a little closer towards your mat.
04:20Begin to find some stillness here as you melt towards your mat.
04:33Allow your forehead to come down.
04:37Begin to lift back to your forearms rocking left and right working your way deep into each
05:04hip, opening the muscles of the inner thigh.
05:15And lower yourself down once more, drawing your chest a little closer towards the mat.
05:29Gently make your way all the way to all four.
05:57Shoulders aligned over the wrists and hips over the knees.
06:01We'll bring some movement to our spine here by dipping into the elbows, pressing your hips
06:08high and exhale, rounding through your upper back.
06:12Inhale, look up, bend your elbows and exhale, round your upper back.
06:18Inhale and exhale.
06:21Flow through this movement at your own time with your own breath.
06:33Pull your left knee tight into your chest and begin to draw a big circle, building some heat
06:38in your left hip.
06:40exhale.
06:41Inhale, tuck into chest and exhale, draw a big circle up and around, back and down.
06:49Continue here on this side.
06:52And release the left knee towards the floor.
07:03Tuck your right knee into chest and draw the big circles on this side.
07:07One more circle and return to center.
07:30Inhale, look up and exhale, round at your back.
07:37Inhale, up and exhale, round.
07:41Couple more here.
07:45And go ahead and tuck your toes.
07:49Send your hips high for downward facing dog.
07:52Walk out your hands and feet to a comfortable distance.
07:55Walk your legs out a little bit, working into the hamstrings.
07:59You can bend into one knee and hold a little longer.
08:02And bend into the other side.
08:14Switch again.
08:19And switch.
08:25Return to center.
08:27Next inhale, lift up high on your toes, heels lift.
08:30Exhale, heels come down a little closer.
08:33Lift.
08:35And lower.
08:37Lift.
08:38And lower.
08:39Lift.
08:40And lower.
08:45Lift.
08:46And lower.
08:51Lift.
08:52Lower.
08:53Lift.
08:54Lower.
08:55Lift.
08:56Lower.
08:57Lift.
08:58lift lower
09:04take a couple more here moving with your own breath inhaling as you lift up and exhaling
09:13as you lower a little closer towards the floor and gently walk your feet all the way up to meet
09:20your hands at the top of your mat grab opposite elbows and allow your upper body to hang long
09:28release any tension you're holding on to in your upper body your shoulders your neck your upper
09:39back if it feels good to wiggle outside to side do that
09:43find some stillness and allow your hands to drop towards the mat
09:56as you inhale bring your back as flat as possible while having the biggest stretch in your hamstrings
10:06so inhale lift up flat back and exhale fold pull yourself a little closer
10:23inhale flat back and fold
10:34inhale flat back and fold
10:43step your feet back for your downward facing dog and similar movement to what we did
10:49on all fours the left knee will come in towards your chest and draw a big circle up and out opening
10:56up that hip i'll let you guys move to your own breath here your own rhythm
11:03as you come forward if you want a little more core work bring your shoulders more so over your wrists
11:20and next time that knee comes forward step the foot up in between the hands left leg forward right leg back
11:33as you exhale straighten out through the left knee
11:39and inhale bend
11:46straighten
11:50bend
11:53and bend
12:00straighten
12:05and bend
12:11straighten
12:15bend
12:16and that back knee will come
12:20all the way down reach your hands up towards the ceiling deep breath in
12:24hands in the heart center and release them
12:27to the top of your left thigh
12:30sitting up nice and tall see how much you can press your weight into your right hip flexor
12:36breathe deeply allow your body to slowly sink here
12:39see if you can lift up high on the ball of your left foot lift that heel a little balance challenge
12:55and set it down
12:59lift it up
13:00lift it up and set it down you can take a couple more of those
13:07eventually lean forward take your left palm to the inside of your left knee and open it up a little
13:13exhale back to the midline and exhale back to your hamstring stretch
13:18so it comes inhale forward exhale open that front knee pull the knee back to your midline and exhale stretch out the hamstrings shoot the hips back
13:28inhale forward exhale open the hip
13:35back to the midline and exhale back hamstring stretch continue here on this side with this little flow
13:42lunging forward opening the hip and sending your hips back stretching out your left hamstring
13:56so
14:01so
14:07so
14:17Next time you're forward, go ahead and hold there.
14:34Take your hands to the inside and toe heel your left foot out to the edge of your mat.
14:44Begin to lift and lower your back knee from the floor.
14:52Every time you lift, try to keep your hips as low as possible.
14:56We're really activating the stretch into the hip flexor now.
15:01So lift up and drop the knee.
15:07Lift and drop.
15:11Lift and drop, lift and hold here.
15:25Drop the knee all the way down.
15:27Toe heel your foot back to the midline of your body.
15:32Walk your hips back and begin to sink your hips all the way down to sitting on your right
15:38heel.
15:42Sink into the hamstring stretch here.
15:45If taking any little wiggling motions feels good to you, that's an option.
15:57For those of you who would like a little challenge, feel free to pause the video and watch first,
16:12or flow along with me as we make our way to sundial pose.
16:32We'll be sitting all the way up.
16:36And bring your hips all the way to the floor here.
16:38So you might want to walk your right heel a little more in front of you.
16:43Take your left foot or your left ankle and your right hand and begin to turn towards your
16:49right side.
16:51Eventually the goal of this posture is to get the left leg to come behind the shoulder and
16:56behind the head.
16:57So I'll show a couple hand variations here.
17:01Again, feel free to pause the video, have a little fun with it.
17:04The more you can get your knee up and behind your shoulder, the easier it will be for you.
17:12And when you're ready, we'll go ahead and start those stretches on the other side, finding
17:16your down dog, taking those big circles with your right knee now.
17:21And gently step your foot all the way up in between your hands.
17:49Hold your low lunge here and as you exhale, begin to straighten your front leg, bend, and straighten.
18:10Bend, straighten, bend, straighten, bend, straighten, bend.
18:38straighten. Bend and drop the back knee all the way down. Reach your hands up tall. Exhale through
18:48heart center and bring your hands to the top of your right thigh. Allow your breath to sink you
18:56deeper into the stretch. Use gravity to your advantage here. Get deep into your left hip
19:01flexor. If you lifted and lowered your heel on your left side, go ahead and take
19:09a couple on this side. Work your balance.
19:19And gently bring your hands to the floor. Toe heel your right foot a little more out
19:25to the right. Take your right palm to the inside of your right knee and open up
19:30your hips just a little. And exhale, send it back. Lean forward, open the hips. Back to
19:42the midline and shoot them back. A couple more here. Move with your own breath. You
19:48already know the movement from the other side. I'll let you guys go here.
20:00to call me back.
20:02Oh my goodness, you're like, I'm not sure how to get here. I'm sure I can go here.
20:04Come here, let me try to lift my hand.ativitmya.
20:08And now, let me try to keep the hand side to the floor.
20:10I'm still right, to push it. So I'm ready, so I'll let you guys go here.
20:11Come here, let me try.
20:12Go on.
20:13Come here, let me try.
20:14Come here.
20:15Well, let me try to hit the floor.
20:16Come here and let me see.
20:17Come here, let me try.
20:19Come here.
20:20My hand, let me try to put my hands on the floor in my hand.
20:23Oh my hand.
20:23I'm like, what it looks like.
20:25I want to be cute.
20:27Take about two more cycles here and then meet in the forward motion of the lunge.
20:52Bring your hands to the inside of your right ankle aligned under your shoulders and begin
21:05to lift and lower that back knee, lifting up and lowering all the way to your mat.
21:15Lift and lower, lift, lower, lift, lower, lift, lower, lift, lower.
21:43And sink your hips back towards your heels all the way down to the floor sitting on your
21:52bent left leg.
21:55Go ahead and fold over your right leg for an extended hamstring stretch here.
22:02I'll see you next time.
22:41Continue breathing deeply here, and if you would like to attempt sundial pose on this side, begin to pull your right leg up towards you, and we'll start to find a twist.
23:00So you'll have to bring your opposite hand to your foot. Left hand comes the outside of the right foot or the ankle, and begin to open your chest, spin it towards that opposite wall.
23:13Gently release out of your sundial pose. Find your way through your hamstring stretch, and eventually back to downward facing dog.
23:36Step your feet all the way up to meet your hands, forward fold.
23:46And we'll begin to lower hips all the way towards the heels, as close as they can go.
23:58Bring your hands to the insides of your knees and begin to toe heel your feet out wide, toes pointed slightly out, diagonal to the edges of your mat or the corners of a room.
24:08Hands come to heart center, and use your elbows to open your knees as you sink into yogi squat.
24:16Begin to bring your hands behind you, release your hips towards the floor, and extend your legs long in front of you.
24:37We'll be coming into a forward fold, seated on the ground, so inhale, reach both arms up tall, deep breath in, lean over with a flat back, and exhale, fold forward.
25:07Inhale, lift your chest, and exhale, fold forward.
25:21Inhale, lift your chest, and exhale, fold forward.
25:37Gently begin to release out of your forward fold, sit up tall, and we'll begin to work towards our front splits on both sides.
25:59So right leg stays forward, the left knee bends, and still keeping the thighs relatively close towards one another, lift the chest, and exhale, lean forward.
26:29Gently release all the way up to seated tall, and push the left leg back just a little more, and exhale, fold over your right leg.
26:59Gently lift up, walk your left foot back just a little more, and fall forward.
27:29Gently lift your chest, now it's time to work towards splits, so as you lift up, press through your hands, square your hips as much as you can towards the front of the room.
27:59Or the floor, whatever you want to aim for, and as you exhale, allow yourself to sink deeper and deeper into your front splits.
28:12Take your time here, I'll give you guys a couple minutes to sink into your splits.
28:18Always feel free to pause the video and take a little more time stretching.
28:25I'll show some variations on screen.
28:27For this one, I'm twisting over to the left side and rolling my hips forward and back to work a little bit of a different angle, so that when I square my hips off towards center, it becomes more comfortable.
28:40And begin to make your way out of your front split.
29:03By sitting into your right hip and swinging your left leg over forward, shake out both legs.
29:15And we'll begin to start stretching on the other side, so bend your right knee, sit up nice and tall, and exhale, fold over forward.
29:22Remember that we will be lifting up simultaneously and pushing the right knee back, so start with it in close enough that you have enough room to push it back about three times.
29:45Lift up, lift up, and push your right knee back a little more, fold forward over your left leg.
30:15Lift up, slide your right knee back just a little more, and exhale, fold over forward.
30:44Return to center, lift up enough to square your hips off towards the floor.
30:49And begin to work your splits on this side.
30:52Take your time to lower into them.
31:02Make sure you're breathing, never pushing to a point of pain, just slight discomfort here.
31:08I'll continue to show some variations on screen if you'd like to try them or pause the video and stretch a little more on your own.
31:20Finally, look to the people you'd like to make me for, if your ears and at least keep on getting them on your own.
31:30Change the diet and feeling the same.
31:34Andmat ultrasound hatten gonna come out of the same way and finish my halve.
31:37I believe that you are not necessarily a bit too tall.
31:39Your family may be doing your own.
31:42Set your dressing next on your own.
31:44Begin to make your way out of your split, sit into your left hip and swing your right
32:08leg over forward. Go ahead and shake out your legs a little bit. Scoot your hips
32:18forward, lay all the way down on your back and come into a butterfly stretch,
32:23soles of the feet towards one another, knees wide. Take any movements here that
32:30allow you to open up your hips a little wider and sink into those muscles of the
32:35inner thigh.
32:42Allow the soles of your feet to drift a little further from each other, your
32:46knees to drift a little wider as you find your way towards a happy baby pose. Feet
32:52up towards the ceiling. If it feels good to extend one leg to one side, then the other
33:02to the other side. Do that or take any variations of happy baby that you know
33:07and love here?
33:14Go ahead and bring your hands back to your ankles. Allow your knees to fall wide apart.
33:21eventually soles of the feet come together all the way down to the floor as the knees fall wide.
33:28deepen your breathing here. Thank your body for all the hard work you just put in on your mat.
33:35and I want to thank you all for flowing with me today and providing me with all your beautiful love and support.
33:42And I want to thank you all for flowing with me today and providing me with all your beautiful love and support.
33:50Namaste.
34:05Namaste.
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34:35Namaste.
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