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00:00welcome everyone thank you for tuning in this is a splits flexibility training flow
00:11definitely more advanced flexibility training feel free to flow along with me stretch with
00:22me here always listening to your own body and modifying to suit your needs or simply
00:28watch for inspiration for your own practice let's go ahead and jump right into this find
00:37a seat of position on your heels and allow your head to roll on over to the right side
00:52and through center to the left side
00:58come on back to center take some big rolls in your shoulders leaving some tension through the
01:09upper body inhale open up press your chest forward and exhale round back release through your upper
01:18back open forward and round back open forward and sit up nice and tall take your knees a little bit
01:37wider press into one side and then the other side as you slowly lower yourself down into a wide needs
01:46child's pose rocking out left and right beginning to open up into your hip rotators and the muscles of
01:55your inner thighs take it slowly here finding some little movements to build some heat in the body
02:05especially if you didn't warm up before this practice it's always beneficial to warm up a little before a
02:13stretching session but I have incorporated lots of dynamic movements here so you'll still get a good
02:20stretch even if you didn't warm up press a little more towards your right side and hold there
02:26and switch press a little more towards your left
02:36return to center take your knees a little bit wider as you rock out left and right
02:54and walk your hands over to the right side hold there
03:03through center to the left
03:24go ahead and return to center rock out a little more left and right and begin to press up onto your
03:47hands actively pressing your hips back closer towards your heels and your mat
03:54we'll slowly come up and make your way to all fours
04:01drawing a half circle with your hips so coming up to the right side
04:07back center and up to the left right
04:09and left continue here at your own pace
04:28right
04:33find some stillness in the center
04:37lift your right knee open to the right side of your body
04:43and return the knee to the mat
04:46left knee lifts
04:48and return to the mat
04:51continue right
04:52left
05:00right
05:00left
05:09lower to your elbows and continue right
05:16left
05:16right
05:20right
05:24left
05:28right
05:28left
05:36and press your hips back towards your heels
05:39brief moment in child's pose here
05:47come all the way forward rolling onto your belly
05:51the right knee will come out to the side as if in a half frog pose
05:56pressing your hips down to the mat as square as possible
06:01see if you can get both hips to come down as close to the mat as possible
06:06press into your left hand
06:10pressing your right hip down on the mat
06:13my bird friend joined me here for a bit of my practice so don't mind him
06:26come up to your elbows press your chest forward actively pulling your shoulder blades
06:37towards one another
06:40and bring your knee to 90 degrees
06:51go ahead and lift up we'll switch sides so as you come
06:58forward and your hips come down the left knee will come out towards the side
07:02go ahead press more so into your right hand to better press your left hip close to the mat
07:21and bring your forearms down actively open your chest towards the front of the room
07:37and bring your knee to 90 degrees
07:55gently return return hips towards the heels rock out a little left and right
08:00and we'll begin to make our way towards the yogi squat so stepping under your feet toes pointed
08:11slightly towards the corners of your room as you lower your hips down towards the mat
08:18exhale straighten the legs and inhale sink low
08:24beginning to work into the hamstrings here straighten
08:27and bend sink as low as you can go here straighten
08:35and bend and take it up a notch interlace your hands pressing them up towards the ceiling when you
08:40come up and down towards the floor when you come down
08:49lift the hips
08:50and lower the hips
08:55and lower the hips
08:58a couple more here continue at your own pace
09:07go ahead and bring your hands all the way down to the mat toe heel
09:10your feet a bit wider toes pointing directly towards the front of your mat
09:15the mat and sink into your wide-legged forward fold forearms towards the mat
09:28and sink into your wide-legged forward fold forearms towards the mat
09:34and bring your hands directly under your shoulders and we'll begin to build a flow here
09:59so inhale sweep your right arm up and around towards the ceiling
10:04release towards the ground then your left alternating sides feel free to watch me first
10:11then try it on your own time
10:15sweep around lower switch sides sweep and lower return to center begin to bend into your right knee
10:24sink a little lower opening up your right hip and switch sides sinking into your left go ahead
10:31and rock out left and right feel free to stay it to one side a little longer if it feels good
10:39otherwise keep moving side to side
10:46you can begin to take these stretches lower and lower dropping your hips lower and lower towards the ground
10:54next time you're on your right side hold there and option to take a bind here by wrapping your right arm
11:13behind your back and reaching your left for your right
11:25and switch sides take the bind on this side if you so desire
11:30you'll have a chance to take a bind on each side one more time and i will turn to face
11:47the other side so you can see exactly what the hand positioning is go ahead and shake it out in your wide
11:54leg it forward fold and drop to your right side right hand comes behind left hand reaches for the right
12:09come through center switch sides onto your left left arm wraps around right hand reaches for it
12:24back to your right hand to your right hand to your right hand to your right hand to your right hand
12:28forward fold
12:32hang here then walk your hands a little more out in front of you for an added chest and shoulder opener
12:37actively pressing your pelvis up towards the ceiling hips send up bring your feet in a little bit closer
12:50sink low into a squat here opening up the hips even more deeply elbows will come to the tops of the knees
13:04begin to dip the left shoulder in look over your right shoulder
13:10switch sides look over your left one more time each side look over your right
13:20and over your left gently release the hands towards the floor walk out find your downward facing dog
13:30walk out the legs a little bit to each side take any movements here that feel good to you
13:50on your next inhale bring the weight to the balls of your feet lift your heels and exhale bring your
13:58heels a little closer towards the mat take that a couple more rounds lifting and lowering your heels
14:07and next inhale go ahead and step your left foot forward towards your hands bring your feet about three
14:15feet apart a little bit smaller stance back foot points out slightly towards the corner of your mat
14:22from pyramid pose gently rock forwards and backwards
14:30working some different angles in the hips
14:41bring your weight to your left foot send your right leg high
14:55and as you exhale tap your right knee behind your left behind your left calf
15:03and extend it up towards the ceiling so extend up
15:06drop down this is my version of a yoga curtsy lunge nice and warming up those muscles drop down and press
15:16up exhale on the up motion you should feel your left glute activating here drop and lift
15:24one more time drop and lift and meet in a forward fold at the top of your mat shake out your legs a little
15:37here notice the difference between the hamstring of your left and right leg
15:45plant your hands walk your feet back to down dog for a moment here before we take our pyramid pose
15:52on the other side go ahead and step your right leg up both feet are about three feet apart from one another
16:09left foot pointed diagonal towards the corner of your mat as you rock gently forwards and backwards
16:16hitting those different angles
16:30weight comes to your front foot send your left leg high behind you bend that knee tap behind the right leg
16:37and extended high bend and extend bend extend bend extend bend extend bend extend
16:59and
17:29Last bend. Go ahead and hold it all the way down. Toe heel your feet wide to the
17:38edges of your mat and we will meet in garland pose.
17:48Hands made at heart center. Use your elbows to actively open your knees a
17:53little bit wider.
18:07We'll take an assisted frog stretch here. Take your hands wide, knees come to your
18:13elbows as you lean forward into the stretch opening up the muscles of your
18:18inner thighs.
18:23Feel free to pause the video and stay there a little longer. Otherwise, drop
18:28your knees wide to the floor. We'll work our way towards a frog stretch.
18:35Hips are at 90 degrees, knees at 90 and ankles flexed at 90. Take some time here
18:43to breathe and allow your hips to sink closer towards your mat.
18:53ļæ½ļæ½ierungs OLIVER
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19:20For a twist, lift your chest up a little and weave your left arm below your right.
19:31If you're on a mat like I am, you may need to adjust a little to allow your knees to
19:37come wider.
20:07Gently lift up and switch sides, leaving your right arm below your left.
20:37Return to center.
20:49Return to center.
20:50Use your hands to press your chest open towards the front of the room.
20:54Inhale.
20:55Look up.
20:56Actively press your hips a little closer towards the mat as you rock out left to right.
21:02Take any little movements here that allow you to sink deeper into the stretch.
21:07Take a slight twist to one side and to the other.
21:21Return to center.
21:22Lift up a little, sink back into a wide knee child's pose.
21:33And bring yourself all the way to seated.
21:46Left knee bent.
21:47Left foot touching your right inner thigh as the right leg is extended.
21:53We'll continue opening our hips and working hamstring flexibility.
21:57Take some rocks forward and back here.
22:09See if you can lean all the way forward, almost into a half middle split with that right leg.
22:21And gently release, sit up and then lean over towards your right extended leg.
22:37Right hand outside the right leg.
22:39Open up for a side body stretch.
22:44Return over that extended leg.
22:53And return towards center.
22:56Take those rocking motions, eventually making your way up into that half middle split where
23:03your hips come lifted over your left heel.
23:18And gently release the hips down.
23:20We'll switch sides.
23:21Right knee bends.
23:22Left leg extends.
23:24Rock out forward and back.
23:37And bring yourself all the way forward with that left leg extended.
23:41Hips lift up off the mat over your right heel.
23:47And release back down.
24:01Stretch out over your extended leg.
24:04And left hand behind the left leg.
24:20Open up for a side body stretch.
24:22And square yourself off towards that extended leg.
24:31Eventually come back to center.
24:33Continue rocking out.
24:35Forward and back until those hips lift up and come into your half middle split here.
24:39Return to seated.
24:58Extend both legs out wide.
25:01Good.
25:02Sit up tall in a seated straddle.
25:06Rock out left and right.
25:09Keep your spine as long as possible here.
25:12Try not to round through your back.
25:14Shake out your legs a little.
25:16Get everything moving.
25:18And begin to take some circles in your upper body.
25:23Pressing into every edge of the circle with your hips here.
25:29Switch directions.
25:37And begin to work your way forward into your straddle stretch.
25:43On your next inhale, arch your back as much as you can.
25:48Look up towards the ceiling.
25:53Exhale, release and round.
25:56Inhale, look up and arch.
26:00Exhale, release, round.
26:05Inhale, up, arch.
26:10Continue, exhale.
26:15Inhale, take as many of these as your body is craving.
26:21Eventually sinking low into your straddle stretch.
26:40Lift up and weave your left arm under as we did in our frog stretch.
27:10anderes, thenorus.
27:11solemģ ģ trying to roar and relax as you can.
27:18Apply your back again, lift your chest and weave your right arm under.
27:29Heat youravais forehead while exhaling at half of the ground.
27:34and return to center bring your palms to touch elbows to the floor full breath in
27:53and out here remember to breathe deeply in these deep stretches press through
28:02your hands bring yourself back up to seated in your straddle shake out your legs little give your
28:10body some love right hand behind the right leg and sweep through center left arm reaches up open
28:18your side body sweep through center some dynamic movements here open right open left and move at
28:27your own pace i decide a couple times
28:42once you're even on both sides go ahead and return to center take your legs as wide as possible here
28:52and set yourself up for your middle split see if you can find some balance while seated tall
29:02hands in the heart center deep breath in
29:06and out bring your hands to the floor in front of you begin to rock forwards and backwards
29:22here i am showing rolling into a middle split if you like some more information and tips
29:34on how to be able to better roll into a middle split i'll link a video here
29:44otherwise make your way
29:46let's see if you want to see if you want to see if you want to see if your hips are up off the ground
29:52a little bit that's no problem as long as you're feeling a good stretch along the muscles of your
29:58inner thighs and your hip rotators
30:09gently release all the way back up to seated
30:12and we'll proceed to take a half middle split on each side
30:18first time through left leg will come to frog
30:24and right leg will come to middle split so left knee is bent to 90 right leg extended and hold here
30:42so
30:44so
30:48so
30:52so
30:56so
30:58so
31:00press into your hands come through frog and we'll switch sides right knee comes to 90 left leg
31:23extends lower into your deepest stretch hold here and with every exhale allow your body
31:30to melt deeper towards the mat
32:00gently release by coming through frog and find your way to seated legs come wide setting up for your full
32:26middle split now should be a little easier this time since we just stretched half middle splits on
32:34both sides sit up as tall as possible take a deep breath in and as you exhale find your way to your
32:42middle split take your time to sink in here
33:00remember to breathe
33:07never stretch to a point of pain if it becomes painful at any time go ahead and release and
33:17come into a less intense stretch staying in frog is always an option if middle splits is too intense
33:27for you at this moment
33:57take three more full deep breaths here
34:01come to your elbows bring your palms to touch at your third eye
34:25one full breath there before you release to seated up tall pull your knees into center and take your
34:37hands around the fronts of your knees open up your chest towards the front of the room
34:42and rock out your legs side to side give them some love hold in the center now and round back releasing
34:53any tension in your upper back as you rock out your knees inhale forward and exhale back giving your body any love that it needs here
35:05one more time forward and back
35:12bring the soles of your feet to touch lie on your back for a reclined butterfly pose for a last bit of hip opening in this flow
35:24reverse the stretch by toe heeling your feet wide to the edges of your mat and allow your knees to fall in towards one another
35:43your knees to fall in towards one another
36:02keep your feet where they are as you allow your knees to fall left and right on your mat
36:07take any movements here that your body craves
36:14and I want to thank you all for flowing along with me and sharing all your love and support and beautiful energy
36:25thank you namaste
36:28your body
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