Guided 10-Day Yoga Flexibility Series
Join my step-by-step program designed to safely increase your range of motion. Each short session focuses on releasing tension in your hamstrings, hips, and spine, helping you move with more ease.
Welcome to Day 2 of our flexibility series. Today's practice focuses on side body and hamstring stretches, including variations of low lunges to gently open the hips and improve spinal mobility.
This is Day 3 of our flexibility session, with a special focus on the back. We will move through a flow of Parvatasana, Bhujangasana, and Dhanurasana to build strength and increase spinal flexibility.
On Day 4, we work on the hips and spine. This session includes wide-legged forward folds, Malasana (yogic squat), and Ardha Ustrasana to release tension and improve mobility in the lower body.
Day 5 is all about deepening our hip and back flexibility. I guide you through a sequence of Parvatasana, low lunges, and Kapotasana (Pigeon Pose) to stretch the hip flexors and lower back.
Welcome to Day 6, where we focus on core and spinal twists. This seated practice includes Naukachalan (Boat Pose variation) and Ardha Matsyendrasana to build abdominal strength and improve spinal rotation.
It's Day 7 of our flexibility journey, focusing on deep hip and hamstring opening. We'll practice variations of Malasana (Yogic Squat) and wide-legged forward folds to release tightness in the lower body.
On Day 8, we target the hip joints and inner thighs. This session includes a dynamic flow with wrist warm-ups, Parvatasana, and deep stretches in Utthan Pristhasana (Lizard Pose).
Welcome to Day 9, where we focus on building balance. I'll share a key tip: fix your gaze. We'll practice single-leg lifts and other balancing exercises to improve stability and concentration.
Here we are at Day 10, the final day of our series. This session combines balancing warm-ups, Goddess Pose, and a hamstring-opening exercise I call 'mountain walking' to bring everything together.
About 10-Day Flexibility Series
Flexibility is not about forcing your body into deep stretches; it is about finding the right alignment to protect your joints while you progress. In this 10-day series, I do not just show you the asanas, I teach you the mechanics behind them. You will learn to use your breath to safely open up tight hamstrings and hips, knowing exactly when to use props or modifications so you can practice without the fear of injury.
Building Flexibility Safely
Many people think flexibility comes from pushing harder, but that is how injuries happen. My approach to this 10-day series is rooted in sustainable progress. We focus on consistent alignment, meaning we prioritize the shape of the pose over the depth of the stretch.
What This Series Covers
Each of the ten sessions is structured to target specific areas of tension:
- Days 1-3: Spinal mobility and back-body awareness, including variations of Parvatasana to lengthen the spine.
- Days 4-7: Deep hip openers and hamstring releases, using poses like Malasana (Yogic Squat) to build stability.
- Days 8-10: Full-body integration and balancing asanas, connecting breath to movement for a fluid, strong practice.
Why Alignment Matters
You will hear me emphasize nimma bennannu straight aagi itkolli (keep your back straight) throughout these videos. Whether you are practicing online or joining me on my Koramangala rooftop, the goal is the same: to create a foundation that prevents strain on your lumbar spine. I provide clear contraindications for each posture, so you know exactly when to ease off.
How to Practice
These sessions are designed for beginners and those looking to get back into their practice. You do not need extreme flexibility to start. If you are joining my in-person classes in Koramangala 8th Block, I offer hands-on tactile adjustments to ensure you are safe. For online participants, I provide verbal cues that mimic this guidance. Remember, yoga is about listening to your body, not ignoring its limits. Grab your mat, take a breath, and let us begin.
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