BENDY BODY YOGA CHALLENGE

Challenges

BENDY BODY YOGA CHALLENGE

 

DAY 1

    • If you haven’t already watched the BENDY BODY CHALLENGE TIPS video, please do so before starting this challenge. I’ll attach it down below👍🏼
      For day 1 we will be starting off with the SLOW DEEP STRETCH tutorial. While this is a slow paced class, it does get quite deep into some lower body stretches rather quickly! If you are a beginner, or just want to take it easy today, I’ll also be attaching the BEGINNER SLOW DEEP STRETCH class. Take your pick! Since Day 1 focuses on lower body flexibility, it lends itself well to following up with the POST YOGA SPLIT STRETCH! If you are feeling up to it, I encourage you to do this shorter tutorial as well, immediately after SLOW DEEP STRETCH. I’m also attaching the BEGINNER POST YOGA SPLIT STRETCH for those ambitious beginners! Throughout the challenge I’ll be offering these additional post yoga flows as an option for those of you who REALLY want to see physical progress in your practice. Let’s get to it!
    • BENDY BODY CHALLENGE TIPS
    • https://vimeo.com/411596061
    • BEGINNER SLOW DEEP STRETCH
    • https://vimeo.com/340684477
    • SLOW DEEP STRETCH
    • https://vimeo.com/198149000
    • BEGINNER POST YOGA SPLIT STRETCH
    • https://vimeo.com/422610080
    • POST YOGA SPLIT STRETCH
    • https://vimeo.com/239875048

 

DAY 2

 

For day 2 we are switching to a back bending practice with the FIT FLEXIBLE SPINE flow!  Beginner option will be BEGIN TO BEND.  I will also include the POST YOGA BACKBEND STRETCH for those that want to go for it!  Make sure you have all your yoga props handy for these classes--blocks, straps and even a yoga wheel if you have one.  No worries if you don't--we won't be using them a lot, but they are a pretty nice treat for a home practice.  

 

Make sure you're getting nice and warm during your practices!  I encourage you to enhance that sweatiness with some hot tea, a hot shower or a space heater.  It makes such a difference in how you feel in your body.  

 

FIT FLEXIBLE SPINE

https://vimeo.com/370330072

 

BEGIN TO BEND

https://vimeo.com/182323146

 

POST YOGA BACKBENDING STRETCH

https://vimeo.com/256862672

 

DAY 3

 

Let's get right to day 3.  We will be practicing the HAMSTRINGS ON FIRE flow!  This aptly named class gets deep into our leg flexibility!  The beginner option will be the TIGHT HAMSTRING FLOW.  I'm also including a couple of other options for anyone who is super sore and in need of a recovery day.  If you woke up this morning and thought "ouch!" or "I can't walk!" feel free to take a chill day and either practice HAMSTRING REHAB or SPINAL REHAB.  If you're feeling feisty, go for the POST YOGA SPLIT STRETCH after your first flow😊

 

HAMSTRINGS ON FIRE

https://vimeo.com/144789811

 

TIGHT HAMSTRING FLOW

https://vimeo.com/201312446

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

HAMSTRING REHAB

https://vimeo.com/249011412

 

SPINAL REHAB

https://vimeo.com/313257224/201dd43aed

 

DAY 4

 

For day 4 we are shifting back to back bending!  We are going to be practicing the BRINGING SEXY BACK (BENDS) flow!  This is a shorter class, in which we sensually move into some advanced variations of back bending.  It also includes the splits!  I want you all to be super warmed up before doing this flow, so first we will practice the SHORT SWEET WARM UP to ensure that we are close to sweating in our back bends.  BRINGING SEXY BACK (BENDS) is an intermediate flow and moves into some relatively deep postures so if that doesn't suit your needs today, I invite you to practice the more beginner option, HEART CHAKRA FLOW.  

 

We will be skipping the post yoga flow today.  Day 5 will be a KILLER so don't overdo it today! Instead of a post yoga stretch, opt for an outdoor walk if possible.  Another option would be to do something nice for yourself that you don't always do. Maybe you make a yummy dessert, or go for a deep conditioning treatment, or give yourself that much needed pedicure!  I'm clearLY speaking to myself here LOL!  Chocolate chip cookies here I come! 

 

SHORT SWEET WARM UP

https://vimeo.com/269689000

 

BRINGING SEXY BACK (BENDS)

https://vimeo.com/314629869/3645554d79

 

HEART CHAKRA FLOW

https://vimeo.com/166601056

 

DAY 5

 

Day 5's flow will be MIDDLE SPLIT GODDESS!  This is an intermediate/advanced flow in which I recommend having a few props handy--socks, two small hand towels and ankle weights if you have them!  If you don't have them, it's not a problem.  They will intensify your practice quite a bit though and it might be worth investing in a set at some point. This is an intense practice (especially if you use weights), and I was SORE for a few days following filming this class, so be ready with those cold showers, epsom salt baths and anything else you have in your recovery arsenal!  No POST YOGA STRETCH needed with this class!  

 

The beginner option will be the LOVE YOURSELF UP flow or the TIGHT HAMSTRING FLOW. LOVE YOURSELF UP is a super yummy slow paced flow that is nearly impossible to not enjoy!  And most of you have experienced the TIGHT HAMSTRING FLOW😊. 

 

MIDDLE SPLIT GODDESS

https://vimeo.com/413804552

 

LOVE YOURSELF UP

https://vimeo.com/235180158

 

TIGHT HAMSTRING FLOW

https://vimeo.com/201312446

 

DAY 6

 

If any of you practiced MIDDLE SPLIT GODDESS with ankle weights for day 5, you're going to be sore! Even if you chose the LOVE YOURSELF UP flow, you deserve a break!  For day 6 we chill.  We will still get on our mats, but we will take it slow.  You may choose from the SPINAL REHAB, HAMSTRING REHAB, or RESTORATIVE YOGA classes.  You may also choose to simply get on your mat and move intuitively.  Get out those foam rollers if you have them!  I'm also going to attach a guided meditation for you to listen to any time you choose.  

 

SPINAL REHAB

https://vimeo.com/313257224/201dd43aed

HAMSTRING REHAB

https://vimeo.com/249011412

 

RESTORATIVE YOGA

https://vimeo.com/136218309

 

YOUR SAFE PLACE MEDITATION

https://vimeo.com/399323436

 

DAY 7

 

We are back in back bending action with day 7!  We will be practicing the ULTIMATE BENDY SPINE FLOW! This is an intermediate flow that will get us deep into some heart openers.  If you need an extra warm up, feel free to practice the SHORT SWEET WARM UP beforehand.  And if you're feeling feisty, go for the POST YOGA BACK BEND STRETCH afterwards!  

 

I'm going to offer two beginner options for today.  BEGIN TO BEND is the more elementary of the two.  It's a lovely flow and great for those just beginning to open up their spines.  You may also choose the more challenging BEGINNER BACK BEND FLOW.  Admittedly, this one isn't really beginner at all and is quite challenging although it doesn't contain too many advanced asana variations.  Take your pick!   

 

SHORT SWEET WARM UP

https://vimeo.com/269689000

 

ULTIMATE BENDY SPINE

https://vimeo.com/230747656

 

BEGIN TO BEND

https://vimeo.com/182323146

 

BEGINNER BACK BEND FLOW

https://vimeo.com/138416694

 

POST YOGA BACK BEND STRETCH

https://vimeo.com/256862672

 

DAY 8

 

Let's get into those hips and hamstrings today!  We'll be practicing BANANA SPLITS! The beginner option will be SLOW DEEP STRETCH. If you feel like you need a warm up go for the SHORT SWEET MORNING FLOW.  And if you're up for it go for the POST YOGA SPLIT STRETCH afterwards!  Get going and have fun!  

 

SHORT SWEET MORNING FOW

https://vimeo.com/272247840

 

BANANA SPLITS

https://vimeo.com/246258987

 

BEGINNER SLOW DEEP STRETCH

https://vimeo.com/340684477

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

DAY 9

 

For day 9 we are going to do the EVERYTHING BENDY FLOW!  It's official, this is one of my very favorites on the site!  It's got it all in terms of stretching.  It's a longer flow, so we will spend a bit more time warming up so I don't think you'll need to do a warm up flow prior.  However, if you want to go for a post yoga flow do it!  You can choose either the POST YOGA SPLIT STRETCH or the POST YOGA BACK BEND STRETCH.  

 

The beginner option will be BEGINNER CARDIO FLOW.  This will be a fantastic class for you to warm up with and go on to a post yoga flow if you choose to do so.  

 

EVERYTHING BENDY FLOW

https://vimeo.com/411119165

 

BEGINNER CARDIO YOGA

https://vimeo.com/185700194

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

POST YOGA BACK BEND STRETCH

https://vimeo.com/256862672

 

DAY 10

 

Let's get right to day 10!  We will be practicing the FUN ADVANCED VINYASA.  This is playful yoga class that gets into some arm balancing and fun back bending variations.  Make sure you have a yoga strap handy!  If you're up for it, go for the POST YOGA BACK BENDING STRETCH afterwards!

 

The beginner option will be YOGA FOR ROUNDING SHOULDERS.  

 

I'm also going to include a short video showing different ways to open up the shoulders and thoracic spine. I want you all to give that a watch and try some of those stretches before the practice.  

 

OPENING THE SHOULDERS AND THORACIC SPINE

https://vimeo.com/365391501

 

FUN ADVANCED VINYASA

https://vimeo.com/295864527

 

YOGA FOR ROUNDING SHOULDERS

https://vimeo.com/295864527

 

POST YOGA BACK BENDING STRETCH

https://vimeo.com/256862672

 

DAY 11

 

For day 11 we will be practicing the BENDY AND BOUND flow!  This class dives deep into some advanced binding postures, so you will most definitely need your strap!  I also highly recommend practicing the SHORT SWEET WARM UP beforehand so that you can move into these not often practiced variations with more ease.  

 

The beginner option will be the YOGA FOR ANXIETY flow.  This flow does incorporate a brief headstand, but don't let that scare you!  You can certainly skip right over it or you can play with the beginner stages of it.  I'm also going to attach a video on how to begin practicing headstand at any level.  So give that a watch beforehand.  

 

SHORT SWEET WARM UP

https://vimeo.com/269689000

 

BENDY AND BOUND

https://vimeo.com/360903231

 

HEAD STANDING: BABY STEPS

https://vimeo.com/240288001

 

YOGA FOR ANXIETY

https://vimeo.com/173206680

 

DAY 12

 

Just a few days left in the challenge and there's so much more I want to do!  Let's get right into it!

 

For day 12 we are all going to be starting with the SHORT SWEET WARM UP, followed by QUICKIE BENDY LEGS.  These two classes will be for both beginner and intermediate levels.  Intermediate students will then practice the POST YOGA LOTUS STRETCH.  This class goes DEEP into the hips to open you up and prepare you to work with full lotus pose. 

 

SHORT SWEET WARM UP

https://vimeo.com/269689000

 

QUICKIE BENDY LEGS

https://vimeo.com/330635892

 

POST YOGA LOTUS STRETCH

https://vimeo.com/260058623

 

DAY 13

 

 BENDY ARM BALANCING is a magical combination of flexibility and fun arm balance play!  I had the best time making this class for you guys!  There are some advanced stretching variations and balances in this class, but don't be intimidated by it!  Remember, you can always work in stages, stay with simpler variations or simply skip over certain asanas you aren't comfortable with.  Think of yoga as your playtime.  Go into it with a playful curiosity.  I welcome all levels to give this one a go.  You will all definitely want to have you straps handy, as well as your blocks and folded towels for modification.  If you want something more restorative today, you can choose the BEGINNER SLOW DEEP STRETCH.  If you're up for it, do the POST YOGA SPLIT STRETCH when you're done.  

 

BENDY ARM BALANCING

https://vimeo.com/416546101

 

BEGINNER SLOW DEEP STRETCH

https://vimeo.com/340684477

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

DAY 14

 

 The final day!  We will all be starting with the SHORT SWEET WARM UP, followed by BENDY BABE, because let’s face it, we are a bunch of badass bendy babes!  BENDY BABE is a short flow, so you’ll have plenty of time to finish it off with the POST YOGA BACK BEND STRETCH if you’re feeling up for it!  Make sure you have your blocks, blankets, straps, wheel, and whatever else floats your boat on hand!  

 

SHORT SWEET WARM UP

https://vimeo.com/269689000

 

BENDY BABE

https://vimeo.com/389097927

 

POST YOGA BACK BENDING STRETCH

https://vimeo.com/256862672