19:02Take this a couple more times or option to hold and lower down to your forearms here.
19:10Take this a couple more times.
19:16Take this a couple more times.
19:20Come up and send your hips back over your neck.
19:46Come up and send your hips back over your knees for a hamstring stretch, extending the right leg in front of you.
19:54Sit back a little further towards your left heel.
19:56Isolating more so into the hamstring.
20:06Sit back a little further towards your left heel.
20:22Isolating more so into the hamstring.
20:30Lift up and we'll begin to work towards our front splits on our right side now.
20:48So finding your low lunge, rocking forwards and backwards, slowly creeping that front heel out a little more every time until you lower down towards your split.
21:04It's a good idea to use a block.
21:06It's a good idea to use a block in splits to help you square your hips a little more towards the front of the room as opposed to opening up that back hip.
21:14Especially when you're first working splits and you want to lay a good foundation for when your splits are flat to the floor.
21:26So I'll give you guys a good minute or two here to ease into your splits.
21:32I'll continue to show some more variations on screen and do more of my own stretching practice so we can stretch together here.
22:02Slowly make your way out of your split.
22:30I'll force.
22:32We'll begin to take the same stretches working towards front splits on your left side.
22:41So find your way to your low lunge and hold there.
22:45Hands on either side of that front foot.
22:51Toe heel, the left foot out to the edge of your mat as your hands come to center aligned under your shoulders.
23:19As you can see, I will find you three and a side of your bこれ Эlm facility in the middle of the center frock.
23:23Like this, I will spend a while.
23:24I'm talking to you guys a kind of a draw.
23:27I'll focus on the top of your influen soprat eu going to initiatives.
23:29Just take the same stretch at the front foot to you.
23:33Then, let's get a break below.
23:34Go and go.
23:37Begin to lift and lower that back knee.
23:57Working more deeply to the right hip flexor, lift and lower.
24:04Eventually making your way to your forearms.
24:19And here.
24:26Come all the way up, send your hips back and stretch out over your left hamstring.
24:53Sink the hips back a little further over your right heel.
25:14Breathe deeply here.
25:21Come all the way up and continue to lunge forward and back as you make your way into your front
25:43split on your left side.
25:45Again, I'll give us a couple minutes here to really sink into this split.
25:51I'll continue to do my own stretching on screen as you do yours.
25:55Please.
25:56I'll give you a couple minutes.
26:01I'll give you a couple minutes.
26:33Gently begin to make your way out of your splits.
27:01Knees come together, shake it out a little left and right and make your way to a wide
27:08knee child's pose, hold here.
27:11And as you lay here, allow your knees to creep further and further apart, opening up your
27:22hip rotators and muscles of your inner thighs.
28:11Breathe deeply here.
28:12Tune into your breath and your body.
28:14Gently release and bring yourself all the way to laying on your belly.
28:44And twist your left arm under your right.
28:50Your right knee props up towards the left side as you take a twist over your right shoulder.
28:54And release that side twist on over to your other side.
29:14Take a deep breath in here and exhale allow your forehead to rest on your hands or on your
29:44mat.
29:45Begin to press on your hands.
29:59Lift yourself through all fours and come to a comfortable seated position.
30:06Inhale reach your hands up high towards the ceiling and exhale.
30:14Meet in heart center.
30:15Two more.
30:16Just like that.
30:17Reach up.
30:18And to center.
30:19Last one.
30:20Reach up.
30:21And to center.
30:22Thank you all for flowing with me today and working on your splits.
30:33Keep up your hard work.
30:35Flexibility has so much to do with consistency in your practice.
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