Name: Playbook - Paloma Thacker - Day 7 -Back
Uploaded: 2021-01-18T11:49:24.827Z
Duration: 10 min
Description: Day 7 -Back

Michelle

My bow and crescent lunge airplane are so much better! I love the small victories I’m seeing🤗

Salima

🙌🏻🥰💕💃💪🏻🧘🏼‍♀️

Jamie

I almost skipped today because I was exhausted. It’s 9:45 pm and I just finished it. I was on the couch feeling down and out and I said to myself “It’s only 10 minutes. It’s ONLY 10 minutes!!” And omg. It was not only the perfect back sequence, it was also EXACTLY what my body needed. It’s almost like Paloma knew this is exactly what the body would crave on day 7. I am so proud of myself for doing it. I’m not giving up. 🙏🏻

Cynthia

Back movements are what sold yoga to me when I was new. These movements help so much with posture and help balance the body, especially if you have a strong core. Remember to find fluid movements and not kink into one area of the spend when extending into a backbend.

Lie on your stomach and place your hands directly under the shoulders. Squeeze everything in to the midline including your elbows. Press the tops of the feet and hands into the mat and on your inhale, peel the upper body off the mat. You can lift the chin but try keeping the back of the neck long rather than kinking the head back. Hold for 10 seconds completing 3 (30 seconds total).

Cobra

Traditional yoga cat/cow from table top. Start on your hands and knees. Spread your fingers wide and let the belly drop on your inhale as you simultaneously lift chin and tailbone. On your exhale round the spine ticking chin and tailbone. Remember to contract the muscles in the back the entire time in each cow repetition.

Cat/Cow

Starting in table top, tuck toes and extend right arm forward with pinky-edge side of hand rotated downward. Extend left leg back with foot active either pointer or flexed. On your inhale lift extended arm and leg a few inches to activate back muscles and then using the exhale to crunch elbow to opposite knee as your round the spine. 30 second each side.

Spinal Balancing Extensions and Compression

Same as cobra, but start with hands 6 inches away from the body. Spread fingers wide and lift the elbows up to ceiling as you come onto the tips of the fingers. On your inhale peel upper body off your mat holding at the top for 10 seconds. Complete 3 times (30 seconds total).

Cobra on Fingertips

From table top extend right arm forward and left leg back.  Keeping the arm in full extension, glide right arm to the right and left leg to the left in a lateral movement. Keeping the right toes tucked will help with balance. Try and get the extended arm and leg as parallels to the front of your mat as possible. Complete 30 seconds on each side.

Spinal Balancing Lateral Extensions

Lying on stomach with legs together, extend arms out to the side with palms facing down. On your inhale, lift arms, legs, and upper body off the mat simultaneously so that you’re balancing on your hip points. Hold at the top for 10 seconds abs repeat 3 times (30 seconds total).

Locust

Kneeling with the toes untucked, grab knees and on your inhale pulling knees to pull chest forward as you lift the chin. On exhale round the spine pulling navel to spine and tucking the chin to hollow out the front side of the body. Move in and out of compression and extension for 1 minute.

Kneeling Cat/Cow

Standing on knees with knees hips width apart, bring hands to lower back finding a backbend. Reach for the heel of foot with one hand as the other arm reaches back. Gracefully switch back and forth from left to right sides.

Half Camel Extensions

Start on stomach with legs together. Interlace fingers behind back and on your inhale peel upper body off the mat while keeping the tops of the feet pressing onto the mat. Hold at the top for 10 seconds completing 3 times (30 seconds total).

Bound Cobra

From crescent (high lunge), push off back toes into airplane with arms reaching back. Let upper body come downward as you lift the leg and chin higher. Think of locust pose for the upper body move slow and controlled for 1 minute on each side (2 minutes total).

Crescent Lunge to Airplane

Lying on stomach, bend knees and reach for tops of the feet (grabbing from the outside). In your inhale kick into the hands to peel whole body off the mat balancing on the hips. Roll onto the soft part of the belly and hold for 10 seconds. Repeat 3 times (30 seconds total).

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 7 -Back

Working on that core before eating all the dinner rolls 😊

Julie Mays

Kristen Thompson

Loved it. Always enjoy a amazing and sweat inducing core workout. Phew... Thanks

Jonathan

Day 1 - Core🍎

Hard to find back exercises! Thank you for adding it!

Elizaveta

I’m so so grateful for this sequence as I did day 2 and day 3 of #t2t2020, so for this to be the last one out of 4 -10 minute sequences was a BLESSING! I can believe I did it! Thank you Paloma ❤️

Day 2 -Back

Hard, couldn’t do many reps or all of the exercises but hopefully I’ll get stronger

Day 3 -Arms 💪

Legs feel heavenly. Also, the stretches were great. I now have a goal to be able to do full splits. So, thank you for that.

Alyssa

Day 4 -legs 🦵

Hey, for whatever reason the flow days will not work. It says cant load the video. Not sure if its just me or the app is being buggy. Besides that though I love the series and have been feeling great from it.

A little early for me for the wheel as I wasn’t warm, freezing day here though 5degrees so that didn’t help. Great quick flow though. Thank you.

Jaana

Day 5 -Full Body Flow🧘🏻‍♀️

Sara Cecil

Day 6 -Core🍎

That was hard but I’m definitely a lot stronger than when I did this the first time. Day 14 - getting more toned. I see it!

So hard! My goal was to complete 3 of each move this time!

Day 8 -Arms💪

Wow. My legs. Love these exercises so much. Just when your kegs start burning we have those stretches in the end. Thank goodness! #t2t2020 🔥

Day 9 -Legs🦵

New year.... back to the roots for me! I’ve missed T2T!

These ten minute flows are always so perfect!

Day 7 -Back

Community

More workouts from Paloma Thacker