THE EPIC SPLITS CHALLENGE

Challenges

THE EPIC SPLITS CHALLENGE

 

DAY 1:

 

The first thing I want you to do before this challenge is watch the TIPS FOR THE EPIC SPLITS CHALLENGE video!

https://vimeo.com/248708914

 

Next, before we get started with Day 1, please watch the "TIPS AND TRICKS FOR SPLITS" video!  Even if you've watched it before, watch it again!  It contains essential information in it which will not only help you progress, but will keep you safe throughout the next two weeks!  

https://vimeo.com/238965353

 

After you view the "TIPS AND TRICKS FOR SPLITS" video, you will choose one of the following two options for Day 1's tutorial to practice.  If you are a total newbie or have VERY tight hamstrings, you will practice the "TIGHT HAMSTRING FLOW" tutorial.  If you are intermediate or advanced, you will be practicing the "BENDY LEGS" tutorial.  

 

For those doing "TIGHT HAMSTRING FLOW":

I'd also like you to watch the "YOGA WHEN YOU'RE INFLEXIBLE" mini tutorial before practicing.  It shows you how to use props to modify common poses.  If you don't find "TIGHT HAMSTRING FLOW" challenging, that's your sign that you are ready to attempt some of the intermediate tutorials during this challenge!  You can always choose to practice the intermediate option at anytime!  Just do what you can, be mindful and modify.  I'm always here to help you through it, so don't hesitate to ask any questions!

 

YOGA WHEN YOU'RE INFLEXIBLE

https://vimeo.com/161358579

 

TIGHT HAMSTRING FLOW

https://vimeo.com/201312446

 

For those practicing "BENDY LEGS":

First off, please excuse the video quality in this tutorial.  It's one of the first tutorials recorded for TPB and was filmed on a prehistoric iPhone.  LOL, but the sequence is still a good one!  Anyhow, if you aren't familiar with it, it introduces a lot of "active stretching" or movement within a posture.  Just remember to take it slow and move mindfully, especially if this type of movement is new for you 🙂

BENDY LEGS

https://vimeo.com/128033988

 

For EVERYONE:

Please know that any instructions I give during a tutorial are merely suggestions!   You don't HAVE to do anything I say.  For instance, if you are simply dying in frog's pose and I ask you to begin actively stretching, but your hips are screaming "HELL NOOOO!" please don't force yourself!  I promise I won't be offended and I won't be there to hear you if you need to occasionally curse at me either 😉  

 

If for some reason, you don't wish to practice the recommended tutorial on any particular day, feel free to practice literally any other tutorial on the site.  Virtually every class addresses the hips and hamstrings to some degree and it’s just important that you get on your mat daily.  If you are having a day of extreme soreness, feel free to simply take a walk and practice the "HAMSTRING REHAB" tutorial. https://vimeo.com/249011412 It's very gentle, I promise 🙂

 

VERY IMPORTANT:

I want everyone to practice the "POST YOGA SPLIT STRETCH" at least 3 times a week after their daily tutorial!  That's right!  This is going to be a commitment of time and effort. I will include a beginner variation of this flow as well as the original.  Make recovery a priority!  

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

DAY 2

 

For Day 2 I want everyone to practice the "GET YOUR MIDDLE SPLIT FLOW".  This is a useful, but less intense tutorial which will be relatively simple to modify, even for beginners.  It will also serve as a fantastic warm up for your "POST YOGA SPLIT STRETCH" if you choose to practice that flow as well.  

 

Of course, if you are incredibly sore after day one, you can practice the "HAMSTRING REHAB"

 

Hamstring Rehab

https://vimeo.com/249011412

 

Get Your Middle Splits Flow

https://vimeo.com/204313752

 

Post Yoga Split Stretch

https://vimeo.com/239875048

 

Beginner Post Yoga Split Stretch

https://vimeo.com/422610080

 

DAY 3

 

There are quite a few options available to you for Day 3!

 

For Day 3 we are getting deep into the hips with the aptly titled tutorial, "GO DEEP INTO THE HIPS".  This is the intermediate/advanced option.  The Beginner option will be "BACK TO BASICS".  

 

If any of you are short on time or just feel like you want to get straight into split stretching, you can always opt for the shorter "TIGHT HAMSTRING FLOW" followed by "POST YOGA SPLIT STRETCH"

 

And don't forget, if you are super sore or just need a day off, "HAMSTRING REHAB" is always available to you to practice.  

 

Be your own guide.  Check in with your body.  How is it feeling today?  What will best serve you?  Do you need a chill day?  Or do you need to challenge yourself?

 

Good luck yogis!  

 

GO DEEP INTO THE HIPS

https://vimeo.com/148454402

 

BACK TO BASICS

https://vimeo.com/140493477

 

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

 

DAY 4

 

We are halfway through the first week, so make sure you are getting in those "POST YOGA SPLIT STRETCH" practices!!!!  This tutorial is KEY to seeing progress as it is focused solely on the splits.  

 

For Day 4 we will be practicing the "SULTRY SENSUAL FLOW"  I mean, obviously it was just a matter of time before we got sexy in this spit challenge!!  Hahaha!  This flow is not too physically intense and should be feasible for most levels with modification.  It is however, not your typical style of yoga and if moving in this way is new to you it can take some getting used to.  Either way, Day 4 might be a great time to squeeze in that "POST YOGA SPIT STRETCH"  

 

Other options are of course, "HAMSTRING REHAB" or the less obvious, "BABY IN THE BELLY FLOW"  I know I know, you probably don't have a baby in the belly, BUT this is a perfect, gentle hip opening flow and I think you'll dig it! 

 

Let's get our splits on!!!

 

SULTRY SENSUAL FLOW

https://vimeo.com/228594999

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

HAMSTRING REHAB

https://vimeo.com/249011412

 

BABY IN THE BELLY

https://vimeo.com/153643139

 

DAY 5

 

For Day 5 I am offering some options.  If you are a beginner, are sore or haven't yet taken a restful day of practice, I want you to treat yourself to the "BEDTIME FLOW + SLEEP MEDITATION" or "RESTORATIVE YOGA"   However, if you want to go for it with "HAMSTRINGS ON FIRE" do it!  Shoot, maybe you even want to get in your "POST YOGA SPLIT STRETCH"!   

 

Be your own guru.  Check in with how you're feeling both physically and emotionally. What is it that YOU need?  

 

Happy stretching!

 

BEDTIME FLOW + SLEEP MEDITATION

https://vimeo.com/214589792

 

RESTORATIVE YOGA

https://vimeo.com/136218309

 

HAMSTRINGS ON FIRE

https://vimeo.com/144789811

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

DAY 6

 

We are back at it and going strong with Day 6!!!  "BANANA SPLITS" is what's on the menu!  This tutorial really is a one stop shop for everything splits.  I would say this is a rather intense flow, so if you're sore or a beginner you will choose between either the "TIGHT HAMSTRING FLOW" or "HAMSTRING REHAB"  

 

Make mindfulness a priority!  Sometimes when we've done the same flow a few times, we may mentally check out a bit.  Don't do it!  Stay present in your practice.  Allow your eyes to close at times when you're stretching if it helps you tune into what's happening in your physical body.  Visualize your muscles.  See them lengthening.  Feel them softening.  Sit with any discomfort and breathe through it.  When our yoga practice becomes just a matter of "going through the motions", that is when we get hurt!  Believe me, I know!!  I tore my hamstring about 9 years ago as I flung myself mindlessly through my practice.  I actually injured myself going into a pose that I practiced almost DAILY.  Yoga isn't just stretching.  But I know you guys know that!  Haha, this is just a little reminder.  

 

Banana Splits

https://vimeo.com/246258987

 

Tight Hamstring Flow

https://vimeo.com/201312446

 

Hamstring Rehab

https://vimeo.com/249011412

 

Post Yoga Split Stretch 

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

DAY 7

 

At this point in the challenge, you may already be experiencing progress, but don’t be surprised if you're experiencing a bit of that "I'm getting LESS flexible!" feeling!  Just remember that that is totally normal and something I've experienced quite a bit in my personal practice as well.  When we stretch this intensely, we are almost always sore.  Some days we're so sore that our range of motion is temporarily limited.  This is one reason why recovery is so important!  Take those baths, do the HAMSTRING REHAB when you need to, eat those plants and drink lots of water!  Ah yes, and sleep.  Lot's of sleep if possible.  

 

Since most of us seemed to go pretty hard on day 6, we shall up the chill factor with Day 7 with the "SLOW DEEP STRETCH" tutorial.  I will also include BEGINNER SLOW DEEP STRETCH.  And of course, do not forget to get those "POST YOGA SPLIT STRETCH" sessions in!  How many have you done this week?  Ladies, THIS IS WHERE THE MAGIC HAPPENS!!!

 

SLOW DEEP STRETCH

https://vimeo.com/198230151

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 8

 

We are officially past that halfway point and in the home stretch!  

 

For Day 8 we’ll be practicing SEXY FLEXY LEGS!  Beginners can modify this flow to suit their needs.  Keep up that amazing momentum!  You are halfway there!!!

 

SEXY FLEXY LEGS

https://vimeo.com/397519744

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

DAY 9

 

We are getting back into some really deep leg and hip openers for Day 9!!!  The DEEP LEG AND HIP FLOW is sequenced entirely to prepare the body for the peak pose, Visvamitrasana!  This is an advanced posture and I will give options and variations so don't feel pressured to get into the full pose!  This will be the intermediate/advanced flow.  Beginners and those that are gravitating towards a more chill practice will do the MOON CYCLE YOGA.  Yes, I know, you're probably not on your cycle, BUT it’s a great sequence I think you'll love and will gently get into those legs and hips!  If anyone needs to do HAMSTRING REHAB, go for it!!  The choice is yours!!!

 

Now let's get bendy!!!

 

DEEP LEG AND HIP FLOW

https://vimeo.com/158904668

 

MOON CYCLE

https://vimeo.com/159676082

 

HAMSTRING REHAB

https://vimeo.com/249011412

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

DAY 10  

 

Welcome to day 10!  

 

Today's assignment is the MIDDLE SPLIT GODDESS!  You’ll need some props for this one!  I recommend socks, two small hand towels and ankle weights if you have them!  Beginners are welcome to do this practice with modifications or the TIGHT HAMSTRING FLOW.  

 

Don’t neglect those POST YOGA SPLIT STRETCH days!

 

MIDDLE SPLIT GODDESS

https://vimeo.com/413804552

 

TIGHT HAMSTRING FLOW

https://vimeo.com/201312446

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

DAY 11

 

For Day 11 we are mixing it up with some full body bendy actions with the EVERYTHING BENDY flow!   If you're not feeling like doing the EVERYTHING BENDY FLOW, then feel free to chill with some HAMSTRING REHAB or RESTORATIVE YOGA.  And as always, the POST YOGA SPLIT STRETCH is always available if you really want to go for it!!  Try to get that magic in at least one more time before the challenge is over!  

 

THE EVERYTHING BENDY FLOW

https://vimeo.com/408681045

 

HAMSTRING REHAB

https://vimeo.com/249011412

 

RESTORATIVE YOGA

https://vimeo.com/136218309

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

DAY 12

 

Holy toledo, we are in the home stretch!!  At this point in the challenge you may be sore and taking restful practices or you may be feeling bendier than ever.  Wherever you are is perfect.  This process will not look identical for any two people.  Your legs are going through something intense to say the least!  Mindfulness is key here.  Don’t be afraid to push yourselves when you're ready and equally important, do not hesitate to pull back and recover when needed.  

 

Welcome to Day 12!  I think this is a great time in the challenge to get our bodies sweaty and warm with a fun vinyasa flow that delves into the hips.  SWEATY GODDESS FLOW is up!!  This flow doesn't have a lot of advanced postures so it should be relatively modifiable for beginners.  However, if you'd like to practice something slightly simpler, go for the BEGINNER CARDIO FLOW.  Either choice will get you sweaty!  If you need recovery, do the HAMSTRING REHAB.  And if you're feeling like a rockstar, add in the POST YOGA SPLIT STRETCH.  

 

SWEATY GODDESS FLOW

https://vimeo.com/190333284

BEGINNER CARDIO FLOW

https://vimeo.com/185700194

 

HAMSTRING REHAB

https://vimeo.com/249011412

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

DAY 13

 

For Day 13, I'm going to throw out a flow focused on a different part of the leg.   YOGA FOR TIGHT QUADS.  Sometimes during our splits practice, we may notice discomfort in our knees  and opening up the quadriceps can alleviate that discomfort, lead to more open hips and thus a deeper split!  This tutorial is not JUST for those with tight quads, but can benefit everyone!  As you're well aware, everything in our body is connected and the more open one muscle group is, the less strain on the neighboring muscle group.  I really want everyone to practice this flow!  Feel free to use some extra padding under the knees if needed throughout the practice.  Once you've finished practicing the tutorial, try sitting in your version of hanumanasana.  Is it different in any way?  Open quads and hips lead to deeper back bends and open hamstrings lead to more stable handstands.  Everything is connected.  

 

Happy flowing!

 

YOGA FOR TIGHT QUADS

https://vimeo.com/151732222

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080

 

DAY 14

 

Welcome to the final day of the EPIC SPLIT CHALLENGE!!!

 

 SEXY SPLITS is a fun flow that will not only awaken our Divine Feminine, but will have us flowing with our splits both on and off the mat.  This is an intermediate/advanced tutorial.  If sexy flow isn't your thang, or you want something a bit simpler, no problem! Feel free to choose any other tutorial given throughout this entire challenge.  Practice whichever one you are naturally drawn to.  And if you've got it in you, go for it by following up with the POST YOGA SPLIT STRETCH!   Go out with a bang!  But a mindful, bang haha!  

 

SEXY SPLITS

https://vimeo.com/251098405

 

POST YOGA SPLIT STRETCH

https://vimeo.com/239875048

 

BEGINNER POST YOGA SPLIT STRETCH

https://vimeo.com/422610080