Day 2: Flexibility Flow
Hi, I'm Koya Web and welcome to flexibility Flow. You're gonna need two blocks or something can balance your hands on and let's get started. All right, let's get started with our flexibility float. So let's just start off in child's pose. Just go ahead and relax back. Take a big inhale and exhale. Just slowly get present on your mat. Anything you were thinking about before this moment let it go. Take a big inhale An excel starting with a clean slate Slowly round up one vertebrae at a time and slowly place your hands down, spreading your fingers wide. Suck your toes under and lift your hips for downward facing, we're gonna jump right into our flow Here, come up high up on your tippy toes Stepped to the top of your mat Inhale lift halfway. Exhale tuck kitchen around your back and come all the way up in hell. Bring your arms up above your head and exhale hands on her center and down by your side in how arms come up. Exhale forward full Just waking up those hamstrings in how left halfway e...
xhale. Bend your knees and step back planes slowly, Lord down chatter wronger you're welcome to come all the way down the Colbert. If you need to inhale, lift up. Exhale. Bend your knees tabletop. Use it if you need it and come to downward facing Bring your toes together to touch here. We're going to start working on the flexibility on our hamstrings. Gonna lift your right leg up and stack your hips. Bringing that lung up high Come up high up on your toes and 16 your legacy, tall as you can And then Ben journey and look on and either right armpit just really letting your flexibility go ast's faras It will take you and then slowly closed the hip and bring the needs here knows round your back and extended up again and how needs an oath and extended it one more time. Benjani open your hip looking underneath the right arm fit and then slowly shift your way forward. Need to nose and step it all the way through for low lunch and how Lift your arms up and exhale. Bring your hands down. You want to shoot back into half split, so here you want to place your toes down and this is where you want to use your blocks. If you don't have blocks, hopefully have a big book or something you can place underneath your hand and just shift your weight back so your hell is down and just start breathing. Here, take a couple deep breaths, releasing your shoulders away from your ears and you could hold it here. Or you could slowly lean forward. You notice as you lean for you. Feel it more and more in your hamstring. Just breathe here, coming down as much as you can. If you want to come down a little further, you can move your blocks forward and come all the way down. It is really letting gravity do the work here, not forcing, just breathing and slowly stepping in removing your blocks. Inhale your arms up. Exhale hands, come down and step the right foot back to meet the left for downward facing and the other side left leg goes hi to this guy. Been any open the hip. Let the let come is high that can cup up high up on your right so and just breathe here, engaging your core, pressing down through your hands toe link than all the way to the top of your toe and then go ahead and been journey. I look under the left armpit, So right here you're getting a full body. Stretch full body flexibility from your arms all the way to the tips of your toes. Breathe deep here and slowly square your hips and shift your weight forward. Need to nose and extended back. Benjani open your hip looking on any for love armpit and slowly shift your weight forward. Need to nose and one last time extended back. Benjani Open your and squared off. Been journey all the way for it and step it through to your hands. Come down your back knee for a low lunch, grabbing your blocks, placing them on both sides of your feet. Inhale, lift your chest and exhale. Shift your weight back for half split. Try to put your foot in the center of your body, so if you feel like it's too far out, bring it to the center and bring your blocks back as much as you need to. And also, if you need to have him on a higher setting, you can as well try to melt your chest forward and then slowly drop down. Find your edge here and breathe into it. Inhale and exhale, especially when you're driving, and cars were sitting at your desk all day just doing Ah, Couple minutes of these hamstring stretches will just make your life a lot easier, and you'll see your inflexibility increasing week by week in hell Annex. I'll go a little bit deeper. May be moving your blocks all the way up, maybe even eventually getting rid of your blocks and slowly bring your blocks over to the side. Benjani. Place your foot down and how your arms up and exhale your hands down. Step your left foot back to meet the right back to downward facing to get big, inhale and exhale. Step both feet forward to the front of your mat. Crossett your ankles and slowly sit down. When your knees into your chest, hug him into your chest nice and strong and comments a boat pose. Hold it here, cross your ankles. Pressure hands down and lift up, extending through your hands and slowly come back to vote. Cross your ankles, place your hands down and lift and solely down just a slight lift and cross your ankles and come back up downward. Facey, Breathe deep here in hell and exhale. Bring both toes together. Touch right leg comes hi to this guy Bend and he opened the and score your hips shift. Need to nose and stepped up foot all the way through for crescent. Inhale up if you need to. You can always modify by bringing the knee down. Breathe deep. Here, Straighten that back leg as much as you can or you can keep it, Ben. But make sure you're engaging your core. Slowly bring your hands the heart center and open your hips and come to a warrior. Two on warrior to you. Wanna bend the knee so your knee is in line with your heel and your back foot is facing out. You want to look over your backhand. Make sure is coming out right from your shoulder and the gays over your front middle finger. I just really sink into the pose as much as you can. Make sure there's no pain in your knee, Brave, do you? And slowly bring your left hand down. The right hand comes up and over two straight up towards this guy, feeling the length all the way here through your side as you reach up for this guy. I'm not putting any pressure on your knees, so you should be able to lift your hand, were placed it on your calf. Or you can even place it on your thigh above your knee. Just not on top. Breathe here and slowly shift back toe Warrior two. Straighten your front knee, shift your weight over your front toe and then come down Triangle. Now here. If you can't reach the floor, go ahead and grab your block again and place it on the inside of your calf and place underneath your hand on whatever level you need It are, and slowly turn your gaze to your top hand, gazing at your middle finger. Breathe deep here. Still want to think about engaging your core here, looking up at the top, hand expanding always in every post. See if you can lengthen your shoulders away from your ears and create more space. Brady solely. Benjani, come back Toe Warrior two. Remove your block and chatter. Wrong. Go bring your right foot back to meet your left. Slowly lower down, coming to Kober. If you need to inhale up, we're facing Exhale downward facing left leg comes hi to this guy. Been and he opened the head slowly square the hips shift away forward Need to nose around the back and step it all the way through and then we're gonna come to crescent again. Loot using your knee if you need to hear or coming all the way up your options, they have the back legs straight or a slight. Been. If you really feel any pain in your knee, make sure you been that knee as much as you need to. Another option for Crescent is to keep the low crescent is to stay down here. It is too much weight. So take any options that you need. Just breathe deep here, bring your hands the heart center, rotate your heel down towards the mat and comments a warrior. Two. It's like your knee is straight over your heel. Gaze out over your front middle finger, shoulders down, away from your ears, belly button and and just listen to your breath solely Reversal. Warrior. Right hand is down. Left hand. Go straight up. See if you can create space between your chin and your armpit, really pulling your shoulder down in a way as you extend it up at the same time, and maybe you come out of your lines, so go right back into it. You have Welcome to check down and make sure your new steel over your ankle and breathe deep here. No pressure on your knee in the back. Your hand is here, in your thigh or below your knee, breathing deep. Slowly come back toe warrior to straighten your front knee. Lean out over your front so and rotate your arms up towards the sky. Right hand is up and left hand is down. If you use a block on the first side, do it the same thing on the second side. It's very normal for your sides to be different again. Cool the shoulder away from the ear as you extend up. Breathe deep here. Open the fingers wide. A lot of times of fingers Wanna close, but open them wide, brief fully and check that your hand is right underneath your shoulder. As you shift your weight into your back hit. Listen to your breath. Slowly remove the block. Been your knee back into warrior. Two familiar hands down into the launch left foot steps back to meet the right shadow. Ranga in hell. Upper facing Exhale downward facing dog. Breathe deep. Here. Inhale and excel Big, inhale and exhale solely Come down to your knees And now we're going to work on our black back Flexibility when your hips right over your knees I'm gonna work on your camel again again turning your hands up or down. Open your chest. Breathe deep here and this. Someone wants you to release your hands down. How far can your hands go down towards your thighs? Keeping your chest open. If you need to use your blocks again, you can place your box right behind your knees on each side and see if you can touch them. Here. Toe open up your chest. They might move around. So find a place that feels good and maybe could move them. Ah, little further back. But just make sure you keep lifting your chest towards this guy. I relax. You had that, and maybe one day you reach your heels pressing your hips forward and your chest up towards the sky. But if this is too much, just make your way back to your blog's breathing deep. Allow your body to open up one breath at a time and then slowly bring your box back center and relax back into child's pose. Take a big inhale and exhale again. Big in here and exhale. Now cross your legs up underneath. You were gonna do a seat of four fall, so bring your legs straight out here, engage your core shoulders away from your years in hell. Lift your arms up and excel full all the way for so you want to make sure you have a flat back. So inhale. Lift up flat back and then exhale. Relax down around, and if you need to, you can actually take your blocks and put it on your thigh one or two of your blocks and relax here. And, uh, maybe as you get more and more flexible, you can remove a block so you can relax fully, and as your flexibility increases, you can grab your feet or your toes with each inhale you lengthen, and with the exhale you melt, so just breathe deep wherever you are. Eventually could even put blocks underneath your feet. As your flexibility increases, flexible hamstrings will be useful in every part of your practice, so I really want to work on this hamstring flexibility every day. Two more deep breasts, wherever you are and slowly round up wine, bread, bread A time now we're just gonna work on hip opener, so bring your feet together and bound angle and scoot your hips up as's faras, you can take a big inhale as you slowly bring your hands on your ankles and exhale. Police your elbows, all your knee and press out. I get big and how and Excel and slowly walk your hands forward and relax your head down. Let it hang wherever it iss, breathing deeply here and how, and exhale again and how and excel with each exhale. Maybe going a little bit deeper, releasing your knees a little bit more towards the ground and then slowly walk your hands up and come to the center of your mat and slowly shift your hips forward. Grab onto your thighs and slowly lay yourself back. Shoulders away from the ears. Bring your feet to the corner of your mat. Place your palms facing up. Relax your shoulders away from your ears. Take a big inhale and big exhale again. Big in how and big extra, really feel every part of your body, from your head to your shoulders to your abdomen. Do your hips, your thighs and your feet. Just feel each part of your body releasing, relaxing and letting go. Take a big in how and exhale slowly will get your fingers will go your toes. Bring your knees into your chest, slowly rocked from side to side and over. Place your hands down and press yourself up too easy. Seated position. Awesome. Now that you worked on your flexibility, we're just getting started, so you'll notice each time you do this class if you get more and more flexible, so take your time and listen to your body. See you next time.
Skill level: Beginner
Time: 15-30 min
Cycle: 7 days
If you’re a creator, beginning your workday staring at a blank screen, page or canvas can be intimidating. One way to avoid that feeling is to start your day with a short, 15-minute daily yoga routine, which can help you relax and invigorate your mind, get in touch with your creative center, and find the inspiration you need to create for the rest of the day. This yoga schedule for a week course will help you:
- Feel energized, mentally refreshed, calm and focused
- Dig deeper into your unconscious mind
- Become stronger, more flexible and toned
Koya Webb is an internationally recognized health and wellness coach who is passionate about inspiring people to reach their goals through fitness and a healthy lifestyle. Koya is a sought-after source and contributor for the health and wellness community, appearing on NBC and CBS, as well as being featured in magazines such as Essence, Oxygen, and Max Sport and Fitness. Her transformational seminars, retreats and workshops have inspired many to live more holistic and fulfilling lives. In this yoga schedule for a week course, Koya will teach you how to:
- Build range of motion in the hips, back and hamstrings with static stretch
- Do an inversion practice and fiery core work
- Perform dynamic sculpting moves, lengthening sequences and toning
- Increase flexibility and strength
Day 1: Flow Easy
This straightforward easy flow yoga will energize your body and awaken your mind, so you're mentally and physically pumped for the week ahead.
Day 2: Flexibility Flow
This yoga to increase flexibility class reinforces balance, increasing flexibility and blood flow so you can tackle whatever the day has in store.
Day 3: Strength Flow
This 15-minute yoga flow will strengthen your mind and body so you can soar through the rest of the week.
Day 4: Yin Flow
This yin yoga flow class builds a range of motion in the hips, back and hamstrings through a quick yet thorough static stretch sequence.
Day 5: Core and Inversions
This workout includes a playful yoga inversion practice as well as fiery and fun core work.
Day 6: Sculpt and Flow
This class combines dynamic sculpt sequence, lengthening sequences and toning while increasing flexibility and strength in a 30-minute flow.
Day 7: Meditation and Rest Day
Refocus and recenter with this calming short morning meditation and breathwork class.