Name: Playbook - Chelsea Hofer - DAY 1
Uploaded: 2024-05-09T03:58:34.199Z
Duration: 25 min
Description: DAY 1

Sarah

Would have preferred if the notes were spoken rather than having to read them

Carmen Griffin

Felicia

Hearing the proper alignment cues out loud is helpful to me and what I’m usually looking for in a workout video vs a print out with photo cues. I guess I’m just constantly wondering if I’m getting the most out of my stretch. And importantly that I’m not leaning in improperly. I’ve hurt myself a fair amount of times in yin style classes and wonder what I maybe should have done differently.

Tequina

Man! 2 minutes doesn’t sound like much, but 🔥!!! Thanks for the amazing stretch! Excited to see where I’m at in 30 days. Thanks, Chelsea!

Jenny

It was great! I have a long road ahead of me for getting into that splits position

Lainey

Make sure to complete on BOTH sides! 

Use the time I provide as a guide but make sure to listen to your body to increase or decrease holds.

- Start seated with both legs extended
out in front of you. On an inhale, sit up
tall and tilt your tailbone out behind you.
2. Exhale as you fold forward and down
3. Every inhale finds more length, and every
exhale folds a little deeper.

TIPS:
• Keep your spine long and reach
your chest forward.
• Option to use a strap around
your feet if you cannot reach
your toes.
• Deepen this pose by interlacing
your fingers around your feet or adding blocks to reach past

Seated Forward Fold - BF

1. From a seated position, extend your
right leg out in front of you. Bend your
left leg bringing the sole of your foot
to your inner right thigh.
2. Inhale, reach up as you find the length in
your spine.
3. Exhale, fold forward grabbing onto
your right foot.

TIPS:
• Option to use a strap around
your foot if you cannot reach.
• Keep your shoulders squared
off with your leg.
• Flex your right foot.

Janusirsasana - BF

- From a tabletop position, bring your
right knee forward setting it down
behind your right wrist.
- Keep your hips squared off to the
front of the mat.


TIPS:
• To go deeper, bring
your front shin is parallel with
the front of your mat.
• To modify, use a block and blanket under the hip with the bent knee
• Try your best to relax into this
pose, letting go of any tension
in the hips.

Pigeon Pose - Upright - BF

- From Down Dog, step one foot forward
in between your hands. Bring your hands
to the inside of the foot as you wiggle your
right foot slightly out to the right side.
- Drop your back knee down to the mat.
- Slowly sink your hips down. Option to
drop down to your forearms.

Low Lunge - Forearms - BF

- From Low Lunge, shift your weight back as you straighten your front leg and flex your front foot.
- Inhale as you bring your hands to your
hips and lengthen your spine.
- Exhale as you fold forward, keeping your
hips square and back flat. You can bring
your hands to your front thigh for support
or to the ground.

TIPS:
• If you cannot reach the
ground comfortably, try using
blocks under your hands as
you fold.

Half Split - BF

- From a lunge position, slide your front
leg out as far as possible.
- Option to use blocks to help hold
yourself up.
- Your knees can be bent if necessary.
Eventually, the goal is to slide all the way
down with legs straight.

TIPS:
• Keep your hips squared off.
• Check the alignment of your
back leg, making sure that your
back foot is in line with your hip.
• Option to tuck your back toe
and press firmly through the
back leg to get a deeper stretch.

Front Split - BF

DAY 1

Welcome to Beginner Flexibility

Breath, Progress, Listening to your Body, & Timing

My ripples are improving quickly. Thank you for explaining things so well and demonstrating movements that other leaders may take for granted.

Heather Hultgren

Jamie

Daily Warm-Up

Cynthia

Kandi

DAY 2

DAY 3

Really enjoying this series… although it’s very uncomfortable 🥴

Leah

I am starting to feel things loosing up 😍

DAY 4

DAY 5

DAY 6

DAY 7

DAY 8

DAY 9

The middle splits are so much harder for me than front splits. I got somewhat deeper today though. Any tips or tricks on how to come out of it gracefully? I literally almost fall on my face every time. 🤣

DAY 1

Community

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