Advanced: Week Three
In this lesson, you will focus on deepening flexibility while refining your control and alignment. The routine begins with long lunge holds transitioning into hanuman stretches to lengthen the hamstrings and open the hips. You’ll then perform active pancake stretches to engage the inner thighs and lower back while maintaining proper form. The session includes heels-elevated wall stretches to target the calves and improve ankle flexibility. Seated forward folds with blocks behind your feet help deepen the hamstring stretch and encourage greater range of motion. You’ll also practice reclined cradle poses to release tension in the hips, followed by block-assisted wheel poses to promote spinal flexibility and upper body strength.
To get the most out of this program, repeat each video for 7 days before moving on to the next week.
Each lesson is designed to build on the previous one, so trust the process and give your body time to adapt.
✅ Morning: Do the mobility video
✅ Evening: Do the flexibility video
By the end of this week, you should notice improved flexibility in your hamstrings, hips, and spine, along with a stronger connection between your movements and breath. You’ll be well-prepared to progress into the final stages of the course.
IN THIS LESSON
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Here you can find questions people frequently asked about this week lesson.
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Active pancake stretches involve engaging the core and inner thigh muscles while maintaining a forward fold. This active engagement helps strengthen the muscles in their elongated positions, promoting stability and control. It’s a more dynamic approach that not only increases flexibility but also enhances muscle activation and stability.
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If you can’t reach the blocks behind your feet, it’s okay to keep them closer or use a lower height. The goal is to use the blocks as a guide to gradually deepen your forward fold without forcing the stretch. You can also place your hands on your shins or knees and work towards increasing your range of motion over time.