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#ChooseYourResolution Day 6 is any #inversion I’ve decided to get that #pincha straddle press dialed! . I have split press and puppy press pretty regularly, but straddle press is another story. I did it once a few weeks ago so I know it’s close...it’s just going to take consistent practice. But for now I need more strength! . So at the very minimum, I vow to work on it every #forearmfriday. Who else is with me?! . I’ve shared my warm up here and several attempts. The key for me is to get my shoulders nice and open and fired up, as well as my core. Toe taps work to fire up the core even if you just do them one foot at a time. Give it a try if you never have!💖. . Loving all your Resolution poses and other profound thoughts you all are sharing! Thank you for sharing your journey with us! Together we are stronger! Keep rockin friends!! . Your Lovely Hosts: @mama_layla_rose @leighyogipilot @beahappyamy @dianarae.yoga . Generous Sponsors: @NUXactive @onzie (my outfit) @mamarooyoga (my mat) @yogapaws (my grip) @omgoddess.clothing . Here’s the list we are working from: . Day 1) Standing Balance ✔️ Day 2) Backbend ✔️ Day 3) Forward Fold ✔️ Day 4) Hip Opener ✔️ Day 5) Arm Balance ✔️ Day 6) Inversion ✔️ Day 7) Yogis Choice . #yogachallenge #wearyourmat #igyoga #forearmstand #pinchapress #pinchamayurasana #pinchavideo #leighstutorials

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So many of you chose #wheelpose for your #ChooseYourResolution #backbend pose to work on, so I wanted to share some of my favorite warm ups with you! . 1.) #leighsdoorwayshoulderstretch is fantastic and honestly it’s a game changer if you can remember to do it daily. . 2.) #PuppyPose is my daily in the shower stretch and is another game changer if practiced regularly. . 3.) If you don’t have a #yogawheel, get one. It’s the single best #yogaprop I’ve ever invested in and has done more for my backbend practice and spinal health than I can express to you. Code Leighemily will get you 10 bucks off a @yogaprowheel or you can sign up to be an ambassador yourself. But all the wheels are good...doesn’t matter what brand. . 4.) #hipflexorstretch is soooooo important for your wheel pose practice. Don’t skip it!!! Spend 10 breaths on each side...at your edge. You are looking for stretch in quad and hip flexor....NOT pain in your knee. Back off if you feel pain. Use towels for comfort. . 5.) Be good to your wrists. Mine hurt, so I found if I put blocks at an angle between the floor and wall, then my wrists don’t have to bend as much. You can do this without a baseboard to prop them on, you just have to be careful...use a sticky mat. Work towards kissing the wall...pretend it’s your long lost Lover you haven’t seen in forever...😘🤣 . Do this whole routine as often as you can...and enjoy the rush as your back/chest starts opening, little by little, but never push through real pain. You can tell the difference between nudging at your edge and real pain that tells you injury is imminent. Be smart and listen to your body. . If I can do this, YOU can do this! I’ve had surgery on my right shoulder for a torn labrum, I’ve fractured two different vertebrae, and I have scoliosis. No excuses! You’ve got this! . If you don’t yet have blocks for your home practice, DM me and I’ll find you a discount for @yogahustle, the best blocks out there. . Enjoy, and let me know if you have any questions or other fabulous wheel pose preps that you want to share! ❤️❤️❤️ . #leighstutorials #leighswheelposetutorial #wheelposeprep #wheelposetutorial #yogatutorials @yoga.tutorials #re3 @re3life

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#ChooseYourResolution Day 2 is any #backbend and I chose my nemesis pose, #chinstand!😱😅 . Have you been inspired by all the #transformationtuesday pics going around? Well it’s time to make your own “before pics!” Join us!!! Tomorrow is only Day 2, so you have plenty of time to catch up! . I am not one of those naturally bendy babes AT ALL! So this one is way out of my comfort zone...in fact I’ve only ever done it like 3 times for challenges. But I know that with practice, patience and perseverance, anything’s possible. _ So here I go, I’ll be practicing this once per week with my babes @elena_miss_yoga @karina_look_for_beauty and @natascha_yoga for #chinnychestythursday, and we’ll see what happens! . If you’re new to this pose like I am, please be careful! I recommend you don’t even try it unless your chest is all the way on the floor in a straight leg puppy pose (you can check out yesterday’s video for a demo of that.) I am using blocks under each shoulder with a space in the middle for my chest to open into. At the very end of my video you can see I tried it without blocks and very quickly knew I wasn’t ready for it. Progress happens with daily practice, not with pushing past your edge. No injuries on my watch please!😘 . You are ALL invited to join! Don’t miss this challenge!!! You’ll kick yourself later when you see our progress pics and you didn’t do this with us!!! . Your Lovely Hosts: @mama_layla_rose @leighyogipilot @beahappyamy @dianarae.yoga . Generous Sponsors: @NUXactive @onzie @mamarooyoga @yogapaws @omgoddess.clothing . Here’s the list we are working from: . Day 1) Standing Balance ✔️ Day 2) Backbend ✔️ Day 3) Forward Fold Day 4) Hip Opener Day 5) Arm Balance Day 6) Inversion Day 7) Yogis Choice . Thanks for the inspiration for this one @yogagirlinhawaii 💖🙏 #yogachallenge #backbend #chinstandtutorial #chinstandvideo #leighstutorials #yogatutorials

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Happy FriYay! It’s #ForearmFriday and as promised, I made a quick tutorial on how to fall safely out of #pinchamayurasana. _ Learning how to fall safely out of any inversion gives you the confidence to try new things and work slightly out of your comfort zone, which is how you progress. _ I’m simply sharing what worked for me and hopefully it strikes a cord with some of you too and helps you along on your pincha journey. _ Let me know what you think! And if you’ve discovered something along the way that worked for you, I’d love to hear! If you have any other tutorial requests, let me know too!💙 _ Especially for my Dear @danni_munro and @pt.tash and @leslmason 💙💙💙 _ Gypsy Lotus leggings by @re3life _ #yogatutorial #leighstutorials #forearmstand @yoga.tutorials

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#ResolutionHandstand Day 10: #Hollowback Stretch: #forearmwheel _ Last day is yogis choice, and I chose hollowback against the wall. I had never seen this pose until Instagram yoga, and I was immediately captivated by it...it’s just so beautiful! But I was also terrified the first time I tried it and I was literally only 2 inches off the wall...🤣 It requires really open shoulders, of which mine were definitely not! But over time I have moved my hands farther and farther from the wall as my body has opened, little by little. _ I hope this helps if you’ve been wanting to try it! You all are a joy to watch and I can’t wait to see where your handstand journey takes you! Keep it up...just a few minutes every day!! _ Don’t forget to connect with your handy team by tagging #teamresolutionhandstand365 if you’re working on a daily practice. Encourage each other, cheer each other on, form groups to help you keep each other inspired and motivated! Just keep playing on your hands! _ We hosts are deciding how to continue this challenge. We may do a countdown the last few days of the year, we may continue into 2018...not sure, but we’d love to hear from you! Do you want another Resolution Handstand? _ Make sure to check in with my amazing co hosts for their choice tips for tomorrow! ___________________________________ Your Handy Hosts: @susanbishopyoga @yoga_supqueen @beahappyamy @leighyogipilot @bluesuntara _ Our AMAZING lineup of Sponsors: @aloyoga @infinitystrap @Byoganow @dharmayogawheel @Yogapaws @Kimberscanes @Beyondsurfingsilver ___________________________________ #inversions #yogachallenge #yogatutorial #leighstutorials #leighsresolutionhollowback #hollowbacktutorial #beagoddess

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#ResolutionHandstand Day 9 #Lshape Stretch: #3leggeddog _ L shape for tomorrow...really need to suck your belly in and engage your legs. Pointing and/or flexing your feet helps a lot. And think about plugging your femur right into the hip socket. The wall is super useful in this shape to experiment. Three legged down dog can mimick the same feeling without having to worry about your balance. Have fun with your practice!! You all are seriously amazing!!💖 _ Make sure to check in with my amazing co hosts for their ideas on L shape! ___________________________________ Your Handy Hosts: @susanbishopyoga @yoga_supqueen @beahappyamy @leighyogipilot @bluesuntara _ Our AMAZING lineup of Sponsors: @aloyoga @infinitystrap @Byoganow @dharmayogawheel @Yogapaws @Kimberscanes @Beyondsurfingsilver ___________________________________ #TEAMresolutionhandstand365 #inversions #yogachallenge #yogatutorial #leighstutorials #leighsresolutionlshape #beagoddess

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#ResolutionHandstand Day 8 #diamondlegs Stretch: #frogpose _ Diamond shape for tomorrow!! Give your hips a good stretch and give it a whirl! I’m running off to check out our amazing gallery!! You guys inspire me every day!!! _ Make sure to check in with my amazing co hosts for their ideas on tuck! ___________________________________ Your Handy Hosts: @susanbishopyoga @yoga_supqueen @beahappyamy @leighyogipilot @bluesuntara _ Our AMAZING lineup of Sponsors: @aloyoga @infinitystrap @Byoganow @dharmayogawheel @Yogapaws @Kimberscanes @Beyondsurfingsilver ___________________________________ #TEAMresolutionhandstand365 #inversions #yogachallenge #yogatutorial #leighstutorials #leighsresolutiondiamond #beagoddess

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#ResolutionHandstand Day 6 #TuckHandstand Stretch: childspose _ Pretty sure eye started the hashtag #tuckthispose.🤣 And then one day eye got it and it felt like magic! But alas, didn’t keep up with it, so now I’m trying to find it again. _ (getting weird symbols when typing I, so spelling it eye for now.🤷‍♀️) _ This head against the wall thing really helps...just make sure to use the back of your head if you try it. No jammed necks on my watch! _ If any of you are curious about the #crowfessionals, it’s just simply a group of us that work on holding #crowpose for as long as we comfortably can each week, so that one day we will have the strength to press from crow to #handstand. We post on Sundays #longcrowhold2017 and you’re all welcome to join in! _ Make sure to check in with my amazing co hosts for their ideas on tuck! ___________________________________ Your Handy Hosts: @susanbishopyoga @yoga_supqueen @beahappyamy @leighyogipilot @bluesuntara Our AMAZING lineup of Sponsors: @aloyoga @infinitystrap @Byoganow @dharmayogawheel @Yogapaws @Kimberscanes @Beyondsurfingsilver - discount: SUNTARA10 ___________________________________ #TEAMresolutionhandstand365 #inversions #yogachallenge #yogatutorial #leighstutorials #leighsresolutiontuck #yoga #yogalife #yogi #yogaforeveryone #namaste #yoga365 #yogaholic #yogalovers #yogaprogress

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#ResolutionHandstand Day 5 #PikeHandstand Stretch: forward fold _ Pike is one of those mystery shapes that I find fascinating and I am in totally awe of everyone who can do it.🙌 _ For me, for now, I am sharing a fun drill you can try to get a nano bit of the feeling of what it takes to get to pike one day. _ Keep in mind that our goal here is to practice EVERY DAY. And that goal is much easier to stick with if you listen to your body and call it quits before you overdo anything. _ I’ve had a lot of questions about the parallettes that I’m using: These are handmade by @kimberscanes who is one of our awesome sponsors for this challenge. I sprained my left wrist when I was a kid and with my love for handstands, it is an injury that has come back to haunt me. I cannot bend it 90 degrees or farther without pain. A few months ago, I ordered these and some sloping blocks, desperately looking for any way to keep getting on my hands. And I’m so glad I did!!! The blocks didn’t work for me, but the parallettes did...I have zero pain with my wrist in this position. Hallelujah!! Yes, they are harder at first because I’m used to using my fingertips to grip for balance, but I’m starting to get used to them and I’m just so happy to get to play on my hands every day again!! _ Please leave a comment below if you have wrist pain and if you’ve found anything that works for you or not. I’d love to hear your stories! _ Make sure to check in with my amazing co hosts for their ideas too! ___________________________________ Your Handy Hosts: @susanbishopyoga @yoga_supqueen @beahappyamy @leighyogipilot @bluesuntara Our AMAZING lineup of Sponsors: @aloyoga @infinitystrap @Byoganow @dharmayogawheel @Yogapaws @Kimberscanes @Beyondsurfingsilver - discount: SUNTARA10 ___________________________________ #TEAMresolutionhandstand365 #inversions #handstand #yogachallenge #yogatutorial #leighstutorials #leighsresolutionpike

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#ResolutionHandstand Day 4 #straddlehandstand Stretch: forward fold _ Tomorrow we are working on straddle Handstand! This is one of the most stable shapes, especially when it comes to acro/partner yoga. I highly recommend playing with this shape in headstand and/or pincha if you have those balances dialed already. _ If you try this straddle press against the wall, just know that it is very intense on the wrists, so a good warm up is essential. Don’t do it if you feel any wrist pain at all. Check out hashtag leighswristwarmup for fun ideas. _ How’s everyone doing so far? I just moved for the winter so I’m busy settling in and I haven’t been able to love up on our gallery as much as I like to. Please, if you have any questions you think I can help with, comment below or DM me. Or even if you have an awesome break through you’d like to share...I’d love to hear from you! _ Make sure to check in with my amazing co hosts for their ideas too! ___________________________________ Your Handy Hosts: @susanbishopyoga @yoga_supqueen @beahappyamy @leighyogipilot @bluesuntara Our AMAZING lineup of Sponsors: @aloyoga @infinitystrap @Byoganow @dharmayogawheel @Yogapaws @Kimberscanes @Beyondsurfingsilver - discount: SUNTARA10 ___________________________________ #TEAMresolutionhandstand365 #inversions #handstand #yogachallenge #yogatutorial #leighstutorials #leighsresolutionstraddle

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#ResolutionHandstand Day 3 #BowAndArrow Stretch: #pigeonpose _ Tomorrow is only Day 3, so there is still plenty of time to join in!!! Seriously, if you’ve been wanting to learn to Handstand, it just takes consistency in your practice and that’s what these yoga challenges offer: accountability, support, and new fresh ideas. Plus, when you film yourself, you learn A LOT!!!! _ Pretend like I said Bow and arrow and not stag...I get their names confused...☺️🤣 _ Bow and arrow legs is a backbend too, so make sure to use a wall behind you if you don’t have a good exit strategy yet. If you do already have your cartwheel or wheel exit, then definitely try facing the wall like I’m doing here. It’s a great way to find alignment without worrying about the kick up. _ Make sure to check in with my amazing co hosts for their ideas too! ___________________________________ Your Handy Hosts: @susanbishopyoga @yoga_supqueen @beahappyamy @leighyogipilot @bluesuntara Our AMAZING lineup of Sponsors: @aloyoga @infinitystrap @Byoganow @dharmayogawheel @Yogapaws @Kimberscanes @Beyondsurfingsilver - discount: SUNTARA10 ___________________________________ #TEAMresolutionhandstand365 #inversions #handstand #yogachallenge #yogatutorial #leighstutorials #leighsresolutionbowandarrow

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#ResolutionHandstand Day 2 #staglegs Stretch: #kapotasana _ Tomorrow is only Day 2, so there is still plenty of time to join in!!! _ Stag legs is where most of us start to find our first real hang time because we can use our legs for counter balance. Just be careful of losing your core engagement and allowing yourself to “dump” into your low back. _ Do what you can, and use a wall to get the feel of it, especially if you want to play with core engagement or deepening the backbend. It’s just practice!! _ And make sure to check in with my amazing co hosts for their ideas too! ___________________________________ Your Handy Hosts: @susanbishopyoga @yoga_supqueen @beahappyamy @leighyogipilot @bluesuntara Our AMAZING lineup of Sponsors: @aloyoga @infinitystrap @Byoganow @dharmayogawheel @Yogapaws @Kimberscanes @Beyondsurfingsilver - discount: SUNTARA10 ____________________________________ #TEAMresolutionhandstand365 _ #inversions #handstand #yogachallenge #yogatutorial #leighstutorials #leighsresolutionstag #yoga #yogalife #yogi #yogaforeveryone #namaste #yoga365 #yogaholic #yogalovers #yogaprogress

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#ResolutionHandstand Day 2 #staglegs Stretch: #kapotasana _ Tomorrow is only Day 2, so there is still plenty of time to join in!!! _ Stag legs is where most of us start to find our first real hang time because we can use our legs for counter balance. Just be careful of losing your core engagement and allowing yourself to “dump” into your low back. _ Do what you can, and use a wall to get the feel of it, especially if you want to play with core engagement or deepening the backbend. It’s just practice!! _ And make sure to check in with my amazing co hosts for their ideas too! ___________________________________ Your Handy Hosts: @susanbishopyoga @yoga_supqueen @beahappyamy @leighyogipilot @bluesuntara Our AMAZING lineup of Sponsors: @aloyoga @infinitystrap @Byoganow @dharmayogawheel @Yogapaws @Kimberscanes @Beyondsurfingsilver - discount: SUNTARA10 ____________________________________ #TEAMresolutionhandstand365 _ #inversions #handstand #yogachallenge #yogatutorial #leighstutorials #leighsresolutionstag

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#ResolutionHandstand Day 1 #straightuphandstand Stretch: #puppypose _ The key to learning anything is consistency, so our goal here is to get you all practicing your handstands just a little bit every day! It doesn’t have to be perfect, it’s just PRACTICE, simple as that! And if you practice a little bit each day, you WILL progress. _ Tomorrow is day one of our 6th round and for those of you who started with us in January, you’re now on day 304 ish...how cool is that?! Comment below what day YOU are on in your Handstand journey...even if your answer is 1, it’s never too late to start! _ For those of you joining us for the first time, WELCOME! We will suggest a leg shape and a stretch each day for you to try. If you’re not ready for a leg shape, just take a pic or video of your handy practice each day. Anything goes, it’s just about getting upside down every day. Please use a wall or a friend or even do the whole challenge in headstand. _ Just stay safe and practice at your level...and please please please warm up your wrists before every single Handstand! Let me know if you don’t know how to warm up your wrist and I will help you. _ We hosts are sharing a wide range of levels so this is open for all of you!! I will be doing the whole challenge on my parallettes which are much easier on my finicky left wrist. _ We will cruise the hashtag as often as we can offering ideas and to cheer you on. If you have any questions, ask them here on our own posts so we will be sure to see them. Happy handstanding!!! ___________________________________ Your Handy Hosts: @susanbishopyoga @yoga_supqueen @beahappyamy @leighyogipilot @bluesuntara Our AMAZING lineup of Sponsors: @aloyoga @infinitystrap @Byoganow @dharmayogawheel @Yogapaws @Kimberscanes @Beyondsurfingsilver - discount: SUNTARA10 ____________________________________ Come join the TEAM and work towards your Handstand goals with us! Tag your Hosts and use this hashtag with any Handy or Handstand practice you post so we can all cheer each other on!👏🏻 #TEAMresolutionhandstand365 _ #inversions #handstand #yogachallenge #yogatutorial #leighstutorials #leighsresolutionstraightup

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Day 6️⃣ #SplitForSummer #FlyingWarrior _ I just had to share this epic place with you all! This is the Valdez Glacier in the Chugach Mountain range of Alaska, a place that everyone should put on their bucket list! _ Now, about the pose...😅 It's not an easy one and it requires one heck of a warm up. Please check out #leighstutorials and click on the one for #Visvamitrasana. I show lots of options, so everyone can try this! Be kind to yourself and choose the option that works best for you.💖 _ Your Hosts: @leighemily @yoga_mami @fit_yoga_girl @crizia_rn_yoga _ Generous Sponsors: @re3life #Re3 #Re3life @tula.blue @yogapaws @gems_of_a_gypsy _ Staying warm in @re3life leggings and @sleehcom top.🖤 _ #Splits #YogaChallenge #glacieryoga #valdezalaska

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#LoveMeSomeSplits Day 7️⃣ #StandingSplits Tomorrow's pose is a fun one. It can be a challenging balancing pose if you do it freestanding or if you want to try against a wall, you can really push into your flexibility for a good stretch. _ I was going to grab a screen shot for a pretty pic to post here, but when I realized how awkward it is to get into this version, I decided to give you all a good laugh.😂 _ Before I attempted this, I spent 20 minutes warming up and stretching. Basically all the same stretches I've been sharing and the I set my phone timer for 5 minutes and sat in splits 5 minutes each side. Give it a try...or half splits...whatever is accessible for you today. Cuz remember, you're perfect right now, exactly as you are.❤ _ I hope you all are having fun, making some splits progress, challenging yourselves, and not taking yourselves too seriously. I'm loving our gallery...take a cruise through it to support your fellow splitters! 😘🙏💖 _ Check in with my lovely co hosts for their fun ideas and tips on this one. @alexzanraperters @freckled_yogi @yoginiinheels @leighemily _ Generous Sponsors: @aloyoga @malabella_jewels @dharmayogawheel @youphoriayoga _ #hanumanasana #beagoddess #leighstutorials

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Video Tutorial for Day 6 #Visvamitrasana #LoveMeSomeSplits _ Yup this is a tough pose, but don't worry, we will get through this together!! _ Tonight I made a video of all kinds of variations and modifications...see what works for you. I only showed one side here for the sake of fitting it into a minute, but please work both sides. We are after all doing all this to open up our hips and work our splits. _ Start with yesterday's stretches for compass pose and do compass pose as a warm up for this one. Add in a wide leg forward fold with a twist which will mimic the same twist you'll want for flying warrior. #GatePose is another fabulous one which you can do either as your warm up and continue on or simply take a pic of it as your pose for tomorrow. _ Remember to honor your body. You are on a forever journey...there is no rush. My finicky left wrist is acting up today, so I'm modifying on my fist, but make sure to do your wrist warm ups too! _ Next I show you different ideas to modify with. You can do the pose without the bind...you just have to shimmy your shoulder up under your leg for leverage and it takes a bit of strength. Or try the pose on your knee. Or prop your foot on a piece of furniture, and/or use a strap. Lots of options here! Above all, try to smile and have fun.😘🙏💖 Hosts: @alexzanraperters @freckled_yogi @yoginiinheels @leighemily _ Sponsors: @aloyoga @malabella_jewels @dharmayogawheel @youphoriayoga _ #leighstutorials

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#LoveMeSomeSplits Day 5️⃣ #CompassPose _ This is such a pretty pose and if you take a lot of time to properly warm up and stretch, I bet it's more accessible than you think. You can use a strap too like I demo here in the video. Try out these warm ups see how it goes. _ I'm so happy to see so many of you trying things you never thought you could do!! You all are blowing our minds every day! And hello, did you see @bendybenda22 flash back to her teenage years and do a FULL center splits on roller skates??!!👏🎉🙌 _ Check out my lovely co hosts for their fun ideas and tips. @alexzanraperters @freckled_yogi @yoginiinheels @leighemily _ Generous Sponsors: @aloyoga @malabella_jewels @dharmayogawheel @youphoriayoga _ #leighstutorials #yogatutorial #yogavideo #compassposetutorial

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Video Tutorial for Day 4 #LoveMeSomeSplits #EkaPadaKoundinyasanaII #FlyingSplits _ I'm so glad to see so many of you having fun with this challenge and trying new things! I can't wait to see how you do with this one! Just remember to have fun with it and don't take yourself too seriously...no matter the outcome. _ I'm demonstrating a beginner version of this pose by showing you how you can use your elbow into your belly for leverage and easier lift off. As your practice grows and you get stronger, you will actually use only your core strength for lift off instead of the help of your elbow which will make transitions to other poses more accessible. _ First stretch out the hamstrings and hip flexors. 1) Pyramid pose to low lunge, back and forth a few times taking your time and breathing into the stretch. 2) Splits or half splits are not shown here, but I highly recommend a 5 minute yin stretch one each side to really open your hamstrings. See yesterday's tutorial for my warnings on yin: BE VERY CAREFUL COMING OUT OF A LONG YIN POSE. Use your hands to help move your legs back to normal position. 3) Wrist stretches!!! Check out #LeighsWristLove and do these exercises before any arm balance. Save yourself the misery of a wrist injury like mine. 4) Lizard Pose! Spend 10 breaths or more feeling your way into the deepest Lizard Pose you can get. This is the easiest way to enter our pose for the day, Eka Pada Koundinyasana II...from #LizardPose. _ I have set up two blocks very close together (about a 2 inch gap between them.) Blocks get your body higher so your legs don't have to go up as high. No worries if you don't have blocks, the floor works great too. I recommend a hard surface and a mat which is easier on the wrists. _ If you're doing right leg forward like me, then your left elbow will set into your belly. Your right arm will create a bench for your right leg to perch on. Both elbows should be at a 90 degree angle. Take some time to wriggle around and find the right leverage to lift either leg off the floor. If you bend your legs, lift off will be easier. See if you can get either the front leg or the back leg off the ground. Experiment, play and have fun!

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Video Tutorial for Day 3 #LoveMeSomeSplits #CenterSplits _ Here is everything I talked about in my post for tomorrow's pose, center splits: _ Start with a couple muscle warm up poses like Goddess and Skandasana. Then spend at least 5 minutes in each of these poses: 1. Supta Baddha Konasana (reclined butterfly) Just simply lay on your back for 5 minutes with your legs in diamond shape, and let your hips open from gravity. If it hurts your low back or knees, put a pillow under each knee. 2. Seated wide leg forward fold. Go to your edge and then back off off it so that you can stay comfortably for 5 minutes. This is a great time for IG! Use a pillow off the couch or some sort of bolster to make it comfortable to rest your torso if it feels right. 3. Frog pose, find a 90 degree angle from your thigh to torso at the hip. 4. Reclined center split at the wall. _ WARNING: Be super careful when you are coming out of these long deep yin poses. Use your hands to help move your legs back to normal position and move very slowly, listening to your body. Yin is very intense and can create big changes in your body. Treat it with respect. It may look like you're doing nothing, but oh boy will you feel it! That is why you don't begin the 5 minutes at your full edge. Go easy on yourself. Please, no injuries! _ Next you're ready to take your picture...or you could video the whole thing on time lapse. Wherever you are today is perfect. I invite you to do 5 minutes of frog pose every evening and see what happens to your center splits over time. By time I mean years. Remember to always practice patience, and focus on the journey...not the end result. _ Your Splits Hosts: @alexzandrapeters @freckled_yogi @yoginiinheels @leighemily _ #journeytocentersplits #centersplitswarmup #yogatutorial #leighsfrogpose #leighstutorials