#saoh

[aspencultleader]

Welcome to the last edition of our 90 day Splits and Open Hips challenge! Your hosts freespiritedlotus, yoga-granola, and I manipura-asana have had a blast practicing with you these last two months. We'd love for you to join us in March too! 

Just getting started? No worries! You can jump right on in this month, or catch up on our last two posts here: 

January

February

Just like last month, we're each hosting a week. Make sure you follow your hosts for a little pose write-up and modifications! They'll also be liking, reblogging, and rooting you on. 

Week One. Hosted by Monica (yoga-granola)

day 60 (1st): Leg hug to chest - seated 

61 (2nd): Half lord of the fishes

62 (3rd): Cow face

63 (4th): Happy Baby

64 (5th): Mermaid

65 (6th): Half upright seated angle

66 (7th): Yoga mat (rest day) 

Week Two. Hosted by Mandie (freespiritedlotus)

67 (8th): Standing Mermaid

68 (9th): Dolphin

69 (10th): Reclining cow face

70 (11th): Garland pose

71 (12th): Toe stand

72 (13th): Eagle

73 (14th): Coffee or tea? (rest day) 

Week Three. Hosted by Jillian (manipura-asana) 

74 (15th): Lizard pose

75 (16th): Plow

76 (17th): Legs up the wall squat 

77 (18th): Revolved side angle

78 (19th): Spider pose

79 (20th): Boat pose

80 (21st): Outdoors (rest day)

Week Four. We're so close!

81 (22nd): Tree pose. Hosted by Monica 

82 (23rd): Half bound lotus forward fold (seated or standing) hosted by Monica

83 (24th): Wide knee child's pose. Hosted by Mandie

84 (25th): Flowering Lotus. Hosted by Mandie

85 (26th): Standing head to knee. Hosted by Jillian

86 (27th): Flying pigeon. Hosted by Jillian

87 (28th): Smile! (rest day) 

Lets see those splits! Post a before and after if you'd like. 

88 (29th): Front splits (left)

89 (30th): Front splits (right)

90 (31st): Straddle/middle splits

side note: We highly recommend warming up with some or all of "the basics" from week one. You can find those poses in the January calendar. 

Whew, that's everything! Don't forget to follow your hosts, post those pictures, and tag them with #SplitsAndOpenHips. You can tag us as well if you'd like.

A huge shoutout to the ever radiant yogawithmayon for designing our banner. 

[aspencultleader]

Welcome to February's Splits and Open Hips calendar! We had a blast practicing with you this passed month, and are really excited for you to join us for February. You can always hop on in at any time. Feel free to follow along, post pictures, and even provide your own modifications! 

Your lovely hosts freespiritedlotus​, yoga-granola, and I manipura-asana, will be checking out your pictures and rooting you on so don't be shy.

The poses are as follows:

Week One. Hosted by Monica (yoga-granola)

(day 32) Feb 1st: Goddess Pose

(33) 2nd: Prasarita Lunge

(34) 3rd: Reclining Bound Angle

(35) 4th: Seated Wide Leg Forward Fold

(36) 5th: Wide Leg Head to Knee (and bind) 

(37) 6th: Reclining Hand to Big Toe

(38) 7th: Books (rest) 

Week Two. Hosted by Mandie (freespiritedlotus)

(39) 8th: Warrior Three

(40) 9th: Dancer

(41) 10th: Half Front Split

(42) 11th: Single Leg Forward Bend

(43) 12th: Bird of Paradise

(44) 13th: Half Chair (ankle to knee) 

(45) 14th: Food (rest) We're half way through the challenge!

Week Three. Hosted by Jillian (manipura-asana)

(46) 15th: Vishnu's Couch Pose

(47) 16th: Half Frog

(48) 17th: Gate Pose

(49) 18th: Camel

(50) 19th: Marichyasana I

(51) 20th: Heron Pose

(52) 21st: Animal (rest) 

Week Four. We're getting so close!

(53) 22nd: Samanasana - hosted by Monica

(54) 23rd: Compass Pose - hosted by Mandie

(55) 24th: Downward Dog Lunge - hosted by Jillian

(56) 25th: Front Splits (left)

(57) 26th: Front Splits (right)

(58) 27th: Middle/Straddle Splits

(59) 28th: Hobby (rest) 

And that's it! Make sure you're following your hosts and tagging your pictures with #splitsandopenhips. You can tag us too if you'd like. 

Come on and get bendy with us. 

[aspencultleader]

Can you believe we're almost done with week two of Splits and Open Hips? I can't. It feels like we just started. 

Day 13 is Pigeon pose. If you've got some time, I really suggest settling into this one for a few minutes on each side. If your hips are particularly tight you can place a pillow, blanket, or some blocks underneath of you for support. 

Start in Downward Facing dog. Transfer your weight from one foot to the other, walking it out and bending one or both knees at a time. 

Raise your left leg directly behind you, stretching the leg up while pushing your right heel down for a nice calf stretch. 

Swing your left leg through, leading with your knee and aiming for your left wrist. 

Bring your ankle towards your right wrist, one day maybe having your shin parallel to the front of your mat. 

Un-tuck your right toes and settle in. Make sure your hips are nice and square. 

We have lots of nice options here. You can look up and take a back bend.

Bring your arms forward, maybe stacking them and resting your forehead on your wrists. Stay here for a few breaths at the least.

You can also invite your right leg to come up, grabbing it with your right hand, and pulling it in towards your torso. Be mindful of your torso wanting to twist here. We want our left shoulder to keep pressing back towards the left, bringing our right shoulder forward. 

Alright Yogis! Tomorrow is a rest day (bliss) so let your hips recover from all of the attention we've been giving them. Hosted by yoga-granola, freespiritedlotus, and manipura-asana. 

[spohkh]

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