Name: Playbook - Klabera Komini - Week of 2.26.24 - Relaxing stretch
Uploaded: 2024-03-25T14:15:31.034Z
Duration: 15 min
Description: Week of 2.26.24 - Relaxing stretch

Use this one this week when you need a slow flow 🫶🏼

- 3 movements 
- start in a tabletop position
- lift hips and chip to arch back and pull shoulders back 
- round the shoulders, hips, chin to hollow out the belly and curve the spine
- come back to neutral to push into your toes and lift hips upwards into a downdog position. 
- lower and repeat

Cat/camel/downdog

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

Hip rolls

- 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 kneeling position 
- extend one leg out to the side - opening the hip 
- rock back and forth 

- repeat both sides

Externally rotated hip rocks

- start in a kneeling position 
- bring one leg in front in a lunging position 
- rotate back leg so that it is perpendicular to front leg 
- rock forward while keeping front foot flat on the floor 
- push hips back and extend bent knee for a hamstring stretch 
- repeat

Forward rock - hamstring stretch

- start in a straddled position with feet and legs extended outwards 
- gently rock the upper body from side to side

Straddle leans

- start in a lying position on the floor with legs extended
- using your core, slowly roll up to a flat back
- keeps arms extended

Lying roll up

- starting on your knees with a flat back reach your hands out in front of you
- bring big toes together and knees apart
- push the hips backwards onto the heels and reach forward
- let the head hang heavy!

Childs pose

Week of 2.26.24 - Relaxing stretch

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Anna

Week of 4.29.24 - Dynamic Stretch - Warmup

Another awesome mobility session! Thank you!

Natalie

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Awesome set! My shoulders were popping like bubble wrap 🤭 so good!

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So good! Must be well warmed up for best results!

Week of 3.18.24 - deep stretching

Great to get the body moving again, when feeling DOMS from the previous days workout

John Hudd

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Week of 2.5.24

Wakes you up with a good feeling of accomplished and body awake!

Ally

Week of 1.29.24 - Dynamic warmup

Week of 1.22.24 - Full Body

Week of 1.15.24

Mariana

Week of 1.8.24 - Dynamic Warmup

Week of 1.1.24 - slow movement

My first ever mobility-focused session and I loved it. Feeling fantastic after that and can’t wait to do more of your mobility sessions. Thank you Klabera!

Week of 2.26.24 - Relaxing stretch

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