1) DAY 1 #BendToFly 🔅 Find a partner and give this a try! || 🌟 lie on your tummy and have your partner hold your legs down – not too tight! 🌟 reach arms out in front of you and take a few breaths before blast off 🚀 🌟 engage and lift up as high as you can go and control your descent 🌟 keep going for as many reps comfortable 🌟 step your game up by adding a block 💁🏼|| *partner booty smack is optional* 😅❤️|| Breathe and have fun 🤗||
2) DAY 2 #BendToFly 🌟 Block Stretch 🌟 This is one of my favorites. 😍 It helps to open your back and shoulders. Also, helps with preparing and building comfort to be upside down in backbends.
There are levels to this stretch. Feel free to add as many blocks as suitable/comfortable for your flexibility level. With just one block, I find it comfy to bend the elbows behind the head and aim to rest on the floor. When adding more blocks I like to reach behind me and aim to touch the floor.
Have fun with this and find what works for you. Remember to breathe – breath = growth 💛🌟
3) DAY 3 of#BendToFly 😼High to Low Boat 💪🏼 instead of a full navasana (boat) I found a half boat to make it more accessible – feel free to try this variation or whatever else may work for you! Find your breath and have some fun 🙌🏽 ||
4) DAY 4 💟#BendToFly 💟 Vinyasa 🌸 I really like this flow for opening up my chest and shoulders. It boosts spinal flexibility and helps with balance and coordination. Here you’re gonna do: down dog 🐶 – knees chest chin 🙃- low cobra 🐍 .
Down Dog 🕉 create your inverted ‘V’ • chest to tops of your thighs • quads lifted up from knees • root the heels (if you can) as you press through the backs of the thighs • head hangs heavy • gaze to navel 🕉
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Knees-Chest-Chin 🕉 chin to floor, lightly! • hips lifted high between stomach and thighs • elbows hugged into rib age pointed toward the heels • palms rooted into your mat • chest to floor • option to keep toes on the mat or lift the legs 🕉
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Low Cobra 🕉 elbows into ribcage and pointed back toward the heels • shoulder blades press into your upper back • broaden and expand the chest • pull heart forward and up • shoulders away from ears • thighs engaged • tops of your feet into your mat • pelvis stays down to mat 🕉
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At the end I hold on each posture for 5 breaths. *optional but suggested*
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Most importantly, BREATHE! .
5) DAY 5 🌸#BendToFly with @bahayogi and @yogiman_83 🌸 Cat/Cow Tilts & Anahatasana 🕉
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Cow 🐮 Shoulders over wrists • hip points over knees • inhale • think of your breath flowing along your spine as you sink in stomach, chest and draw back with the head • I like to simulate pushing my chest through my arms 🐮
Cat 🐱 same set up at Cow • exhale • draw belly into spine to create your arch • slow movement attached to slow breath • draw the head down • push the mat away with hands🐱
Anahatasana ❤️ walk forward with the hands from your table top • press your chest to your mat • push hips back as you press chest to any • breathe • option* lift with the feet as you lower the chest to mat ❤️ .
Aim to find 10 breaths or more in your Anahatasana .
Remember to breathe and have fun! ||
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