Yoga Challenge (Flexibility)

Are you ready for a yoga challenge to help increase your flexibility?

We’re keeping it super simple. Do this 10 minute yoga challenge 3-5 times a week for one month. I can’t wait to hear how great you feel!

Why is flexibility important? It’s more than just being able to touch our toes for sure. Flexibility helps to prevent injuries. It can help with posture and reduce aches. It can also improve mobility. In our 40s and 50s flexibility and strength can help improve our overall health and lifestyle. It’s never too early or late to start.

I created this sequence to work great any time of day. It might be something you do first thing in the morning or right before bed. The best time to do it is when you will actually do it consistently. Click here to have me lead your through in on video.

Connect all movements to your breath. We are focusing on both deep inhales and exhales.

Cat/Cow (5 breaths) Start on your hands and knees. Do 5 rounds of Cat/Cow.

Downdog (5 breaths) Curl your toes under and press back into Downdog. Bend one knee and then the other to start to loosen the hamstrings. Stay here for 5 deep breaths.

Runner’s Stretch (5-10 breaths) Step one foot forward into Runner’s Stretch. Hand can come inside or frame the foot. Whichever is more comfortable. Feel free to drop the back knee if that feels good in the body. Stay here for 5-10 breaths.

Downdog (5 breaths) Step back into Downdog for 5 breaths. You can either bend one knee and then the other or be still thinking about the heels reaching towards the floor. It’s ok if they don’t touch the floor.

Runner’s Stretch (5-10 breaths) Step the other foot forward into runners stretch. Hand can come inside or frame the foot. Whichever is more comfortable. Feel free to drop the back knee if that feels good in the body. Stay here for 5-10 breaths.

Downdog (5 breaths) Step back into Downdog for 5 breaths. You can either bend one knee and then the other or be still thinking about the heels reaching towards the floor. It’s ok if they don’t touch the floor.

Forward Fold (5-10 breaths) On your final inhale look forward in between the hands. Walk your feet to your hands coming into a Forward Fold. Bend your knees slightly to allow your abs to lay on your thighs. Release any tension in the low back, neck and shoulders. You can hold the opposite elbows with your hands. Sway gently. Shake your head yes and no.

Wide Legged Forward Fold (10 breaths) Roll up one vertebrae at a time. Step wide and have all toes facing the wide side of the mat. Angle your toes in just slightly. Preparing for a Wide Legged Forward Fold. Bring your hands to your hips. Hinge at the hips and slowly fold over with a flat back. Stay here for 10 deep breaths. Feel free to explore the many different stretches available in this position.

One your last inhale bring your hands to your hips. Exhale ground in both feet and bend the knees slightly. Come up with a flat back. Move back to the front of the mat. Inhale sweep the arms over head. Swan dive down into a forward fold. Inhale up to half lift. Exhale fold.

Downdog (5 breaths) Step back into Downdog. Take 5 deep breaths.

Head to Knee Pose (10 breaths on each leg) Gently come down to hands and knees and then to a seat with one leg out and one leg bent in for Head to Knee Pose. Flex the toes towards the noes. Inhale sweep the arms overhead. Exhale hinge at the hips. Keep the legs straight. Hands my come to thighs or shins. Keep the neck aligned with the spine. We are trying to avoid a curved neck associated with looking at the phone or computer. Hold for 10 breaths. Every inhale we elongate the spine. Every exhale we go a little deeper into the stretch. Repeat with the other leg.

Eye of the Needle Pose (10 breaths on each leg) Slowly come down to the back, knees bent and feet on the floor. Cross the right ankle over the left. Hug in the legs, thread one arm through, and clasp hands behind the thigh. Hold for 10 breaths and repeat on the other side.

Savasana (5-10 breaths) Come into Savasana for 5-10 breaths. Think of 3 things you’re grateful for.

You can get this Yoga Challenge video on our YouTube Channel, Your Metabolic Reset with Jessica Carter.

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FAQ

Why is Yoga Important?

Yoga is important to me, because I am a breath holder. Yoga was the first time I connected truly to my breath and body. It helps me regulate my nervous system and listen to my body. How often do we really listen to our bodies and give it what it needs?

Which Yoga is Best for Beginners?

Any type of yoga can be done by beginners. When attending a yoga class for the first time, read the description carefully. Teachers will usually note when the class is for intermediate or advanced students. Most yoga teachers welcome beginners. Turns out, we love introducing new people to the power of yoga?

Where did you get certified?

I was certified in Pranayama, mindfulness and my 300 YTT and My Vinyasa Practice. MVP has quality education at affordable prices. Check out my affiliate link to learn more.