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Duration: 00:40:44
Today you'll be working with my Side/Front splits class which includes a unique style of training using multiple methods and mindfulness.
Mantra - I am safe
Pro tip: The RAMP method is a fun acronym for my four favorite methods of flexibility training. There are other methods, but I've seen much success with these, and it's what you'll be using in class. Let's briefly look at each style of stretch again.
It can be easy to confuse Active and Resistance stretches, so it might help to think of Active as squeezing or lifting up and Resistance as pushing into or down and away from something.
Items you'll need for class:
76 comments
Starting this program today and just finished Day 1. Posting to keep myself accountable ?
Yay!
Is it ok to combine this with the beginner level 1 program or any of the other beginner programs such as take off etc? Would be nice to do one in the morning and one in the evening :)
Yes you can just be aware that you keep rest days so you may need to adjust some of the programs to fit that in. If you start to feel really tired or run down, then it might mean you’re doing too much. ?
Great thank you <3 btw I tried the beginner tutorials in heels today, omg so hard! Might have to leave them till im more advanced lol.
lol heels are no joke, give it a week then decide if you’d like to wait.
That abductor massage felt great loved it
Yeah! It's a good one!
Pick one
Hi Veena,for the lunges do we do 10 reps of each variation or just pick one variation to do?
I love foam rolling too!
I did day 1 yesterday and I LOVE the foam rolling!
Day 1 Complete! This forced me to make sure I was doing the stretches and the roller correctly. Good job! Rest day tomorrow.
I finally got day one done! I've been trying to do this in the morning and wasn't getting up early enough. Super excited to keep going.
I will let webmaster know about the app video order!
Just started and I'm enjoying the mix of rolling and stretching so far! Unfortunately, the videos in the Android app are not in the same order. I fivured it out with the sidebars and the web version but I was certainly a little confused getting started. Is this a known issue?
Thanks Veena, I'll try that on the next flexy session that uses the abductor roll.
Ohhh, sorry read that wrong! You said abductors! You might be rolling on the IT band instead!! This can hurt. Try rolling more off to the front or back and not down the middle of the side leg.
They're probably just tighter, it's common for everyone to have muscle groups that are more sensitive. Also depending on the time in my menstrual cycle inner thigh can feel more tender.
Hi why does the foam roller for abductors hurt? Rolling all the other areas feels good, even if a bit sensitive, but the abductor area is so ouchy I can hardly use the roller, and it's both legs that are painful. Am I rolling too hard?
The days vary in length but I try to keep everything to under an hour. If you're new to training I wouldn't combine, but if you have poled or been active before pole, then it may be OK. The goal is not to push too much in the beginning.
How long do you think each day is? I was wondering if I could combine this with an hour of training or one of the other programs?
Yes, you need rest days when training flexibility 😊
Is it best to have rest days while training for flexibility?
Completed day 1! I really like the variation provided for the foot stretch in the last video!
Yep, you got it, just like reading 💜
Hello! Hoping to get through this... Just want to make sure I get the right order. Am I working top row (left to right) then 2nd row, 3rd row, etc?
You could try making a discussion post asking for a buddy too!
Hey guys, i know this post is a bit old but i am starting this program tomorrow and would like to have an accountability partner if at all possible. Thanks! :-)
Wow I totally underestimate foam rolling :) I had a roller since last week and this is GREAT! My muscles hurt like hell when I rolled it but a bit later it feels like heaven! Thanks Veena for this great tips! 💖
Done, and it feels great :-) a little bit painful for quads and outer thighs, but still feels good. Thank you, Veena :-)
Yep, if you'd like more of a challenge you can. Just make sure to do the stretches at the end. 💜
Is it okay to replace strenght exercises by lower body routine?
It's a common issue. You'll find some helpful training in the Veena's tips lesson section. It takes time to teach your body how to hold its self in a new way.
Does anyone else have a hard time not arching their back flat when lying on the ground. I have had this issue for years and as much yoga as I do I have not been able to correct it. Even when I try to lay down one vertebrae at a time I always end up with room to slide my hand under and the only way to get that part of my back on the ground is to hunch my shoulders and curve my pelvis up a ton. Anything you can suggest? Is this just a body type issue. I've never been diagnoses with scoliosis or anything.
Yay! Congratulations 🎉🎉🎉🎉
Just finished up the 30 day take off, moving over to 30 day flexy to compliment and build off of what I already have!! I'm so amazed at the strength I have gained, now hoping to add in some flexibility. I'll be unstoppable! ;)
Haha!!! It can't get much worse - the only way is up as they say!
Ah, yes the foam roller can be painful if you're very tight 😊 It will get better!
Fab - thanks Veena! Worked really hard not to push too much and definitely didn't go beyond the point of not being able to breathe through it. I'm guessing very little ROM (I've never done any dance or flexibility stuff before so not very flexible) combined with me carrying a little extra weight makes some of the stretches a little awkward / difficult to do. The painful bit was the foam roller! Guessing my muscles are just quite tight so I'm sure this 30day programme is going to help all round!
Hi! Remember you don't have to push too hard, keep the stretches to the point of tension never pain. If you can't breath through it you've gone too far. If you've only missed a day or two you can keep on, chances are one of those days days will be a rest day anyway! 😊
Wow........ I found that so hard!! Feel battered and bruised now which I'm guessing tells me my muscles were more tight than I realised!!!! Looking forward to working my way through this :-) Veena - if I go off track over Xmas can I just carry on from where I left off (if it's only a day or two) or will I need to start from the beginning?
You can think of it like getting a massage. It will help make the muscles and fascia more pliable and ready to move and stretch.
What is the purpose of the foam roller? I was advised to get a high density foam roller. Does the foam roller create more of a stretch?
Fab, thanks veena!
Hi for the most part 30 day flexibility will take under an hour. It will vary each day but unless you would like to spend a long time holding each stretch it should be under an hour.
Hi vena, just wondering how long roughly each daily workout takes? Trying to figure out when best to work this into my day :-)
Day one complete. 😊 Enjoyed the using the foam roller it felt goooood! 👍🏻❤️ Xx
I will tell you when to rest 😊 And if you take a look at the next day you'll see what comes next 💜
Completed day one although didn't have a foam roller so must get one , can I do the day 2 tomrw or do I need to have a rest day in between each one. ? Also just following everything in video lesson is this correct
Another option for the foot massage is freezing some bottled water and rolling it on your foot. This is especially nice if your foot is overworked and sore. Cheap and easy cooling foot massage :)
Thank you, Veena! :-)
Sit on a blanket or place one under your knees. Yoga blocks can be placed under the knees too.
With the butterfly stretch i'm having issues just getting my butt sitting flat on the ground due to inflexibility, which makes it hard to have a neutral spine, any suggestions?
HI, there is a lot of thread on different diets if you would like to use the search function to find them :) The best advice on diet I have is to always eat a colorful plate! Veggies are super important.
Hi Veena, I love your lessons. How do you feel about adding a diet section? Sometimes I need someone to spell things out for me like exercise. :)
OMG, kicked my butt!! :)
Sojuske, I don't know what move or stretch you're referring to. If could let me know I could help you. 😊
In my attempt to keep my hips on the floor, I can not really move myleg over. When I try it pinches in my joint on the inside. Is that normal?
For many a staddle isn't very wide!
I'm so inflexible. MY straddle is not even a straddle. I hope repeating this 30 day program will help me.
I start from today and absolutely Love it!!! Split Legs has been my dream for so long time and it will come true?!?!?!!! I'm very excited!!! Thanks so much Veena!!!
Make sure you"re not arching the low back, pull the hips forward into the floor. If you still done feel it them choose the next stretch in line after the lying thigh in the stretching section 😊
is there a more intense version of the lying thigh stretch? I'm not feeling anything when I do it. :-/
That's great to hear!
I went through Day 1! I feel so good after this session, ready for a good night sleep! I really like all videos linked under the Day, it saves time to search for them. I love already this program as it's very well structured!! Thank you, Veena!
Day 1 - complete ✔️ xx
Perfect thank you so much!
Also to see the best results use the exercises listed for the day as a whole all at once. I'd you do other strength work do it before or after. I chose specific strength work for each day 😊
I'll tell you what says can be combined with other workout and what days need to stay rest days. There are strength training says placed in the program so I would watch each day I'm the morning or night before, so you can plan.
is it okay to skip the strength training if I go to the gym daily ? and just do the stretching and foam rolling?
Hi @Veena! I’m about to start Intermediate Pole Level 1 in a few days and would like to combine it with the Flexy program. What’s the best way to integrate both—alternating sessions, dedicating specific days to flexibility versus pole (for example, one day for the Flexy program and the next for the Pole program), or another format you’d recommend? Thanks so much for your guidance!
To allow for adequate rest days I suggest doing both flexibility, training, and your pole work on the same day. Focus on maintaining the rest days I set in the flexibility program. More is definitely not better when it comes to flexibility training.
Ok, thanks! So if I do both on the same day, I guess I should skip the Flexy warm-ups, but what about the strenght routines? And what about the pole-program stretches—should I still do them, or is the Flexy cooldown enough? And if that ends up being too much, can I alternate the two programs but still respect the rest days? I’d alternate Flexy and Pole each day, but rest whenever either program has a built-in rest day, then pick up with the other program the day after, is that ok or could it mess up the structure of the programs?
If you do these the same day, aways save the flexibility program for last. You will not have to do any warm ups in the flexibility program if you have already done the intermediate work. For example, in this lesson for today you wouldn't do the express warm up because you would have started with day one of the intermediate program. Don't skip a warm up if it's part of the intermediate lesson as that's part of the program. You don't want to skip the strength work either as strength is a key component to flexibility. Yeah you can alternate but maintain a day of rest between sessions. The flexibility program is pretty gentle because it's for total beginners so I don't think it will take too much of your time or energy.
Got it, thank you!!