Name: Playbook - Paloma Thacker - Day 2 -Back 🔙✨
Uploaded: 2021-07-10T11:18:18.085Z
Duration: 10 min
Description: Day 2 -Back 🔙✨

It was great. So glad I saw a review someone posted on playbook’s insta stories!

Katherine

Happy to report, I’m more advanced than the beginners program 😄💪🏾🤗

Salima

Enjoyed it! Good strengthening and stretching!

Beth Ann Hubert

Totally unable to do bow pose but despite this, it went all good.

Cakhuette

Jamie

It’s allll about the back today🔙.  It’s the most important yet most neglected part of our bodies!  We sculpt the muscles that help our postures and working our backs is the perfect way to balance a strong abdomen⚖️. We will movr through 🐱/🐮 movements and prone spine strengthening movements 🐍in today’s class. Try to actively engagement the muscles rather than just going through the motions!  And use your dharana (concentration) skills!

With feet together bring hips to heel and round forehead to knees as you come high on the balks if the feet stretching out the back. Begin to push knees back as you lift the hips coming into a forward fold. Don’t worry about how straight the legs are, try to keep bell on thighs. On your inhale, half lift to lengthen spine. On exhale keep length in spine as your fold into forward fold again. Keep repeating the half lift and fold as many times as you like.

Forward Fold Stretch

From seated, grab big toes with peace sign fingers. Bring forehead to knees (bend knees as much as necessary) and lean back with arms fully extended pulling navel to spine. Think cat pose with upper body. Hold as long as you want.

Seated Back Stretch

Come to a wide leg seat abs then draw on heel towards groin. Stretch over the extended leg by reaching for the extended foot. Bring the forehead to touch the knee. You can bend the knee as much as necessary. The goal is to round the spine like in car pose to stretch the muscles of the back.  Repeat on other side.

Seated One Leg Forehead to Knee

Day 2 -Back 🔙✨

Rita

Much harder than I thought but pushed through and it was fun

Becky

Crystal Michael Stephens

Day 1 -Core 🍎✨

Going back to my roots….don’t let ten minutes fool ya! Hard AF 💪🏻🙌🏻🧘🏼‍♀️

Beginner? Nope... this is a great way to tone for everyone!!

Kristin

Day 3 -Arms 💪✨

Again, this beginners program is extremely helpful for me! You are such an amazing teacher! Don’t let the word “beginner” fool ya.... this is hard!

Day 4 -Legs 🦵✨

Love it! Completed every day so far and a few butt ones- sore but good :)

Loving yoga more each day! Flow days are my fav! Great workout, great way to get grounded for the week! 🙌🏻

Day 5 -full body flow 🌊✨

Day 6 -Core 🍎✨

This part was so great to do seeing that I’m sore. Loved all the poses in this one. Day 13 done!

Cynthia

Day 7 -Back 🔙✨

Not afraid to admit that I’m a beginner but this was hard af! 💪🏽

Ashley

Ah-maxing! Had an extra prop today (Thomas) which made it a little more challenging 😂🤣 I love that I can do this workout with my sweet babe right next to me....or crawling all over me!

Day 8 -arms 💪✨

Day 9 -Legs 🦵✨

Took me 2weeks but I am glad I finished it

I love the flow days! I’m feeling more and more confident in yoga each day thanks to your programs. I’ve completed Ten to Toned and Toned Down and honestly cannot say enough GREAT things! As a brand new person to yoga, I found both of your programs challenging! I will be continuing by repeating each program over and over! Thank you Paloma for creating something really special! 💕

Day 2 -Back 🔙✨

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