Name: Playbook - Chelsea Hofer - DAY 10
Uploaded: 2024-05-09T03:58:34.436Z
Duration: 25 min
Description: DAY 10

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. 🤣

Leah

I am starting to feel much more flexible thank you

Carmen Griffin

- Lay back. 
- Cross your right ankle over your left thigh.
- Start to bend your left knee and reach hands to back of left thigh

TIPS:
• To deepen this stretch reach to front of left shin and gently pull.
• Your hips should stay grounded
on the mat.

Reclined Pigeon - BF

1. Start from a standing position. Take a
wide step out with your toes turned forward.
2. Bring your hands to your hips, and inhale
as you stand tall.
3. Exhale, fold forward bringing your
hands to the floor, fingertips facing
forward.
4. Every inhale finds more length, and every
exhale folds further.

TIPS:
• Keep your back as flat as
possible, spine long.
• Tilt your hips forward, reaching
the tailbone out.
• Reach the crown of the head
toward the mat. If your head
touches, then bring your feet
slightly closer together to
create more space and deepen
the pose.

Wide Legged Forward Fold - BF

1. From a standing position, take a large
step out. Bend your right knee deep,
coming down into a side lunge.
2. Straighten your left leg and flex your left
foot.
3. If you are comfortable, keep hands lifted. 

TIPS:
• If it is more comfortable, stay on
the ball of your foot or if flexibility allows, come down onto heel
• Keep your chest lifted.
• Place your hands on the ground
if you need more more points of contact

Skandasana - BF

- From a seated position, bend your left
leg in and extend your right leg out to
the side.
- Inhale as you reach up, exhale fold
over the right leg.
- Every inhale finds more length, and every
exhale folds deeper.

TIPS:
• Flex your right foot.
• Option to use a strap around your
foot to pull yourself down.

Half Seated Straddle - BF

- From a seated position, slide your
hips against the wall and lay on your
back.
- Bring your legs up the wall, then
open your legs into a straddle position.
- Keep your hips against the wall. As
you hold this pose and start to feel
comfortable, see if you can slide your
legs more open to deepen the pose.

TIPS:
• Roll your ankles in circular
motions to encourage legs to
fall open more.
• Keep your legs as straight as
possible.
• Relax your inner thighs and
let gravity do the work for
you.

Straddle on the Wall - BF

1. From a wide legged forward fold, step each
foot out to the sides. 
2. Using blocks under your hands, start to slide down as deep as you can
comfortably.
3. Option to come down to your
forearms, or lay your chest flat down
extending your arms out to the sides.

TIPS:
• Option to do this with your
hips and feet against a wall to
ensure better alignment.
• Relax your inner thighs and let
gravity do the work.
•  Use blocks under your hands to assist you down.

Middle Splits - BF

DAY 10

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.

DAY 10

Community

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