Name: Playbook - Chelsea Hofer - DAY 2
Uploaded: 2024-05-09T03:58:34.294Z
Duration: 20 min
Description: DAY 2

Cynthia

Kandi

-Start seated and bring the soles
of your feet together. Use your
thumbs to roll your feet open.
Inhale as you sit up tall, rolling your
shoulders back and down.
-Exhale as you fold forward. Bring
your elbows to your inner thighs to
encourage your legs to open more.

TIPS:
Think about reaching your
chest to the ground.
• If you feel pain in your lower
back, try sitting on the edge
of a block or pillow. This
allows your hips to slightly
tilt forward, relieving tension
in the lower back.

Butterfly Pose - 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 standing, step your feet mat
distance apart with your toes slightly
turned out.
- Inhale as you reach up, exhale as
you bend your knees while moving
into a low squat.
- Bring your hands to heart center
as you press your elbows into your
inner thighs.

TIPS:
• Keep your chest lifted.
• Press your knees outwards
towards your toes.
• Sway side to side, which will
encourage thighs to open.
• Try to keep your heels down.

Malasana - BF

- 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

- Start laying on your back hugging
your knees towards your chest.
- Bring your peace fingers around
your big toes as you bend your knees
wide towards your armpits.
- Try to press your tailbone down
onto the mat.

Happy Baby - 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 2

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

Sarah

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

Carmen Griffin

Felicia

DAY 1

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 2

Community

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