Name: Playbook - Klabera Komini - Part 3
Uploaded: 2024-04-08T22:00:57.845Z
Duration: 30 min
Description: Part 3

Mariana

In this sequence you will alternate between reps and timing - for best results.. repeat twice :)

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

- start in Childs pose
- big toes together, knees apart, hips pushed back and resting as far back as possible
- arms are extended outwards, head heavy
- pushing yourself forward, straighten your legs, take a deep inhale and pull your shoulders back 
- keep your hands under your shoulders and push against the floor
- repeat the two positions back and forth :)

Childs pose - cobra

- start in a seated positions
- extend one leg outwards 
- bend the opposite knee and bring foot to the inside of the leg 
- keeping chest facing forwards, reach for extended leg 
- slowly move from starting position to reaching position

Dynamic seated half reach

- sit back on back leg 
- make sure hips are square (in line with each other) 
- reach forward towards front leg
- think “belly button to top of leg” 
- don’t round shoulders, keep pushing forward! 
- breath and hold :)

Half split

- Sit back in your half split position 
- Slowly walk your hands as far outwards as you can 
- Slowly walk your hands back by your hips
- Repeat this motion in a fluid motion

Half split hand walkouts

- start in a table top positions
- circle hips backwards while keeping hands firmly planted
- circle back and forth in each direction
Repeat!

Hip rolls

- bend your left knee so that it is in front of you and at a 45 degree angle 
- extend right leg backwards with the knee and top of the foot resting on the floor
- focus on keeping hips in line and square 
- lean and reach forward if mobility allows!

Pigeon - left

- bend your right knee so that it is in front of you and at a 45 degree angle 
- extend left leg backwards with the knee and top of the foot resting on the floor
- focus on keeping hips in line and square 
- lean and reach forward if mobility allows!

Pigeon - right

- Sit upright and hold onto top leg (split leg) 
- Opposite leg is bent
- Start to bend and extend bottom leg while keeping top leg extended and stretching upwards
- You can sit up against a wall for extra support

Seated leg extension

**Use weight for stability**

The best way to get your splits is to practice your splits! Grab two weights and place them on either side of your hips to help with stability and release the stretch if/when it becomes too much. 

Hold for one minute at a time

Part 3

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