10 DAY STRETCH + STRENGTHEN CHALLENGE
DAY ONE: HAMSTRINGS
Today’s exercise targets the hamstrings. This one is SUPER challenging. If you find yourself holding your breath or clenching your jaw because it requires too much effort, please add blocks under the hands or rest the hands on the seat of a chair for support. You will still get the same benefits!
Day two: TABLETOP FLOW
Today’s practice is a flow between tabletop pose and child’s pose OR between plank pose and downward dog, depending on how spicy you feel. You can modify this practice with blocks under the hands for sensitive wrists and a folded blanket under the knees in tabletop. You could also add a bolster between the knees and under the torso in child’s pose if child’s pose isn’t one of your body’s favorites, so you’ll just be flowing over the bolster instead of just the floor.
Day Three: SUPINE CROW
Today’s practice is a supine crow pose. If this exercise does not feel good to your body, you can repeat the exercise from day two. It stretches and strengthens almost all of the same muscles.
Day four: low lunge flow
Today we're practicing a smooth and controlled transition from low lunge pose to pyramid pose. Be sure to pad the back knee with a folded blanket if needed. Adding yoga blocks under the hands will give your body more space to be able to comfortably execute this challenging transition.
day five: seated meditation
In this short guided meditation, we’ll call our awareness to the parts of the body where we’re experiencing sthira (strength/stability) and sukha (sweetness/ease).
day six: HALF SIDE PLANK
I love this variation of vasisthasana! It’s less demanding on the body than the traditional variation but still provides significant stretch and strength building benefits. Give it a try with or without blocks under the hands and a folded blanket under the knees.
Day seven: GODDESS SQUATS
Today’s exercise is a flow between star pose and goddess pose. It stretches and strengthens the inner thighs, and it can be quite the challenge! Check out the video for an unsupported variation and a chair variation. Choose whichever one feels best for you and repeat 5-10 times, depending on your body’s tolerance.
day eight: cobra pose
Cobra pose is such an underrated pose! This common pose strengthens the whole body while opening up the chest. Check out the video for a traditional variation and a seated variation.
day nine: calf raises
This technically isn’t a yoga pose or yoga exercise, but I love calf raises. They’re simple and they stretch, strengthen and stabilize the legs and knees. If you have stairs you can do them at the edge of a stair, or you can do them perched on a yoga block. Be sure to check out the video below for a seated/supine variation and do as many reps as you can.
DAY TEN: HALF SUN SALUTES
Today’s exercise is a sun salutation for the upper body. I’m offering two different options, so pick the one that feels best. Once you have the movement down, you can close your eyes and make this a moving meditation.