How to Get Flexible - The 10 Min Guided Stretch Routine | Day 5
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- เผยแพร่เมื่อ 18 ก.ย. 2024
- I recommend repeating one of the first 4 classes today and then practicing this sequence right after if you have time. Day 2 is 25 minutes, which would put you at a 35 min session.
In General, our yoga practice, of warming up and then linking together poses that are held for 30-45 seconds is a great way to improve our health, range of motion, strength and overall movement quality.
But the big gains in flexibility come from the long holds at the end of class.
On my subscription service, the Conscious Movement Community (CMC), I post classes that are 1 hour long in addition to the various courses I have to help improve your practice.
My CMC students all agree that the big gains in their practice have come from following the CMC course (30-45 min classes) after the challenge and eventually working in 1 hour classes which are updated weekly, a few days a week into their routine.
In these 1 hour classes, we have all the time we need to get a full practice with the deep stretches.
But in a 30 min class, there simply isn't enough time to get it all.
That's why I created the Stretch Routine.
At the start of the challenge, I shared on Instagram how I started adding a focused stretch routine to my yoga practice with poses that I struggled with and knew I needed to improve.
Practicing targeted stretches like this (for a long hold of 90 seconds, or doing sets of 30 seconds 3 x) is the best way to increase your flexibility gains.
If your goal is to become more flexible this is the fastest way to do it.
And the good news is you don't need to do it daily. Add the stretches that you struggle with in this routine just 3x a week to the end of your yoga practice.
It should take around 10min.
Studies show that 3x a week will illicit significant gains, and going over that can give you a bit of an edge, but it is not required.
Tim
Tim I love your challenges each year but this shouldn’t have been included. This should have been set aside for another video. We want to do a legitimate challenge. This isn’t it
I think this is the missing piece of most peoples practice and has dramatically changed mine. My aim was to share from my heart what has helped me to help others. You can read more in the description to understand. I hope you make this part of your practice during the challenge and see the benefit too!
This worked great for me. I was not able to do yoga for two months and appreciate the slow introduction back to fitness. You do you, Tim.
I think this video was useful for me. If today wasn’t a challenge then you can use 1 of 4 of the other videos he posted this month 🙏🏽
One of the things I appreciate about the annual yoga challenge (and your channel in general, Tim) is that you acknowledge that to advance in yoga it is more than "just" doing yoga, it also includes other variables like stretching and strength training. In that way I think this totally fits in, in the same way I just know that Day 7 will be a breathing exercise/rest day.
I really appreciate this is for free and don’t feel entitled to complain. Thank you Tim
Tim you did not need to go this hard this year but you're giving everything and your consistency is the only thing keeping me from an ongoing existential crisis
Awe thanks Kensley, i really put my heart and soul into the challenge so it’s rad to hear that some people can feel that. 🙏
I did this routine the day after running for 3.5 hours over Yorkshire moors (when I say “over” actually I mean up and down then up and down and repeat). So it was perfect. Also, as Tim is giving us his expertise and time for nothing, I reckon he can do whatever yoga or stretching or flexibility he likes and I will be grateful for it and do not understand complaints to the contrary. Thank you Tim, from me and my yoga cat Dora. 🐈
Thank you Rose
Tim, I appreciate what you are putting into this 30 day challenge. I have stuck with it for the 5 days and you're helping me get yoga back into my life. I think a low key stretch segment like this is excellent for the challenge. I have shared your 30 day challenge with many friends and have recieved back wonderful comments. Thank you Tim
You’re awesome Pam thank you. I’m glad you hear you appreciated this class 🙏
I love "working your edge". Many years of fighting inflexibility only to realize I've been reinforcing it! Looking forward to the rest of the series. Thanks Tim!
So glad you found that helpful
This video had worked so well for me as a bolt on to complete after a strength or cardio workout in the gym. My workouts have felt me holistic. Thank you. this years challenge has been the best by far, I’ve found it much easier to integrate into life as a full time working parent. Thanks Tim 🙏
Good to hear it. Thanks Liz
Here for day 5, Tim. Thanks! Weird to see you wearing socks!
👍
Hi, i think this part is essential to bring more flexibility to the practice. I always look for videos to get more flexible and I'm glad you did, very happy to know i can progress and to have such a professional teacher guiding us in the best way. Congrats Tim for the challenge and all content you bring to this channel. Have a nice Sunday you all.
Thanks for sharing!
Thank you Tim! You got me out of a deep depression with your very first 30 day challenge back in 2016 (?) I am so grateful to return to your 2023 version. I really like the way each class is so different and I feel so much stronger and more energized on only day 6. Thank you for this precious gift to humanity! Sending you gratitude and joyful abundance!
Thanks for the nice feedback and so glad to hear the challenge is working for you!
Great as always!
Thank you.
I loved this time, too. Thank you!🙏
You're welcome!
let’s enjoy the easy now because we’re going to need it at the end 👍
Haha!
This was so perfect to do today, especially as I’m also doing your new HIIT 10 minute workout daily as well. Thank you, Tim. You are THE best out there.
Thank you Catherine
As many years as I’ve been doing yoga, it never hurts to go back to basics; especially after an emotionally exhausting day.
You got it. Thanks Jennifer
This was great! Happy to be integrating the stretching in with this challenge! Thanks Tim!!
You're so welcome!
Did Day 1 sequence again and then this. It is now clear as day that my inner thigh muscles kept score during 2 years of neglect.
Thank you, Tim. Looking forward to Day 6.
Understood Thanks
I had repeated class day 3 and afterwards this sequence practicing targeted stretches today again after my work. I will use this video after the other ones from now on, especially as I love long holds in each positions. Thank you so much Tim! 🙂
Sounds great!
There's something very calming about your all natural wooden room you're in
Nice. Thanks
Did this again before my Day 7 breath work. I love the cue to hold the foot with the thumb pointing up...I never would have considered it, but the shoulder opening it allows feels wonderful. Thanks for all you give, Tim!
You're so welcome!
As you described, this is a great stretch routine any time, or an addendum/add-in to any other sequence: thanks!
You got it. Thanks
Thanks for the stetching!!! So important and helps with the sports I want to do in combo with yoga.
Sounds good!
Whoo did 15 minute yoga/pilates burn sesh with Sarah Wes before this, great combo!
Awesome. Thanks Heather
Thank you Tim. I appreciate your advices. 🙏
My pleasure!
Thank you Tim.
You're so welcome.
This segment was the perfect follow up to the last four days and was what my body was hoping for ❤️
👍
Thank you Tim! 🙏
🙏 & Thank you for your generosity Adam.
Thank you Tim! Helpful session I just followed after the usual TRX training I perform twice a week. Ciao from Italy ☺️
Ciao to you in Italy!
Enjoyed this. Thank you!
You're welcome
Thank you so much Tim for your videos and yoga challenges - been following you for so long now, and I just wanted to take a moment to say how grateful I am. Even though you might not know it, but you've been there through good and tough times - and it always helps! Sending you loads of positive energy from across the globe. Keep up the great work! Namaste x
Thank you for the nice thoughts. Much appreciated
Thanks for the practice. It's going great, hope can make till the end.🙏
OK. Thanks Ioana. Keep me posted
Stretching always feels so good! I did this after a strength training workout, and it was the perfect compliment. Thanks Tim, see you tomorrow.
Good to hear
Did day 2 with this one! I really hope I’ll get closer to a split at the end of this series if I can keep it up! 💪🏼 thanks for the amazing videos!
You got it.
Another great session, thanks.After listening to the intro of this day 5 session, I stopped it and replayed the first 15-20 minutes of day 4 to warm up and then went back. It worked great. I feel essential to hold the stretch longer. Thanks for the suggestion.
Awesome. Thanks
Thanks Tim great Day 4
Glad you enjoyed it
I love having this added as part of my yoga practice and will use this practice when I'm getting up from my desk throughout the day.
Glad you're loving it
This is such a good reminder to really feeling the stretch in the asanas, thanks!
Cool. Thanks
Thank you for sharing! ❤
You're welcome
Hey Tim, have continued to return to this stretch day after most practives. Great job spreading out the 30 day challenge with breathwork and stretching. In prior years it can be hard on the tough tight days to get into a challenging vinyasa. Crushing it dude. You light up so many peoples worlds
Thank you Jonah!
Thanks for sharing this video Tim 🙏
You're welcome Brandon
I’m a few practices behind Tim due to a cold, but I’m now on it, certainly helps with recovery. Hope you are well 🙏
Hope you feel better. Thanks
First, thank you for working with me almost every day for the last 3 years. It has been and will continue to be great. But, I’m not sure I’m in for this challenge. I might revert to last year’s challenge. This one hasn’t been as good for me as past years. But again, thank you so much for all you do.
Ok, sounds good. I’m sorry you feel that way. I think it’s pretty rad!! 😊
Wonderful class. Appreciate your knowledge.
My pleasure!
This was great, thank you!
Glad you enjoyed it!
Loved doing these stretches after the end of a different cardio practice, made the cardio feel worth it!
Great to hear!
I like the guided stretches, and it's always nice to have a chance to revisit one of the earlier days built in to the challenge. I was working on your "What's Next" course, but then was away from yoga for almost a year. I am thankful for your challenge this year and am glad to get started again.
I’m glad to hear you’re back!
Thank you for this class
You're welcome
Even if i m hypermobile and don't need to work on getting more flexible this was still super beneficial, it was like a stretchy meditation class! :) Thanks so much Tim! Have a great daY!
👍
This worked great after doing Day 3 and made me get out of the mindset of 30 minutes yoga only.
You got it. Thanks
This is great. Thank you. In the later videos do you include hip and upper spine mobility exercises ? If not, can you . Thanks Tim. I love the way you teach; always sticking to the basics 💕
It’s coming, stick with the course :)
These are among my favorite stretches too, thank you so much Tim!!
You're so welcome!
This is really helpful and I really appreciate your direction so I can improve and implement ❤
So nice to hear. Thanks Sarah.
Thank you Tim for this video. I needed a slow day since I'm taking it easy. You rock!
Thank you!
Thank you Tim, its great to have a session completely dedicated to stretching which is something that most people ignore. Definitely should be included in the challenge, thank you once again 🥰🙏
You got it. Thanks
Thank you!
You're welcome!
Ooh I loved this here yoga day otc really woke my body, the legs the back thank you very much 😊
Great and good to hear it. You're so welcome!
Thanks again.
You're welcome
I'm doing this as you advised, and the changes are amazing 👏
Awesome and great to hear
This is a great video, thanks Tim. As I am a couple of days behind, it meant i could catch up a little by combining with Day 4, but I think I'll keep repeating each day with the longer video.
You got it. Thanks
Any practice is challenging when passing attention to breath, bondas, driste, 3rd eye, level 5 of tension. I enjoy every one.
Thanks for sharing!
Feels great!
Awesome!
Thank Tim. That’s my second time on day 5 and I feel the stretch much better today. Also: I consider myself non religious but the prayer position at the end of each session makes me feel - connected. Thank you again!
Great to hear. Thanks Chris.
Great session; going to start working on this often.
Great! Thanks
I really enjoyed this. Flexibility is definitely something that I lack, so I look forward to practicing this a few times each week!
Great Thanks
I never hold poses like this, so this was great. Made me aware I am not flexible!
Glad it was good
Thank you tim❤
You're welcome 😊
Happy Thursday to everyone that is going the challenge.
👍
I have been stiff the whole day from yesterday's day 4 so... Huge Thanks for these long stretches!
Glad you liked 'em.
Day 5 was great. Got to go back to day 2 and feel more confident and then after being warmed up this was great!
👍
Holy crow this felt amazing, did this after doing day 2 again, was also so deeply relaxing. This seems like the perfect cool down stretch after a workout too 😮
Holy crow! One of my favorite old timey Norm Macdonald sayings.
Glad you like it! 🙏
@@yogawithtim huh that’s cool it was actually a typo but I felt like keeping it!
@@yogawithtim it was literally amazing think I must need to stretch more lol but doing those lunges and shoulder stretch wow
@@yogawithtim also I really appreciate ur videos in general!! They help me feel a lot stronger in my yoga. Thank you for sharing!! 🧡
Do more of these classes. Love it!
Glad you love it!
Day 5 ✔️ done. Namaste
👍 Namaste
Merci Tim, un bien fou 🙏 Sylvie 😊
Je vous en prie. Je suis ravi que cela vous ait plu Sylvie
Loved this! I did this after your yoga challenge and wow...I see how much I need to incorporate stretching especially as my birthdays add up!
You got it!
Love from India
Tim sir your are great I have started the challenge today is the 3rd day of the challenge
Great to hear it and welcome to the challenge!
@@yogawithtim 😊
Thank you 🙏
You're welcome 😊
Thank you 🙏🏻 😊
You’re welcome 😊
Thanks, Tim! I love working on flexibility. Adding these stretches at the end of practice is a great idea but today I am going to do it in reverse: a 40 minute practice after the stretches. Namaste. (:
You got it. Thanks
Thanks for this Tim. I will integrate this routine after my kettlebell exercise 3x a week.
That’s a great idea!
Thank you Tim, this feel so good before starting the day.
You're so welcome!
Day 5 done 👍
👍
i feel great now thankyou Tim
my yin and yang are all sorted 😊
namaste 🙏🏾 ❤
Nice! Namaste
Loved the wood chipper noises at the 8 min mark. Reminded me of home
Nice.
I'm going to add these to the post run routine. Thanks for sharing.
Great idea! 🙌
Great strech and add-on to Yoga sessions 😀 Thanks a lot!
You're welcome
As always, thx for the great tips!
You're welcome
This one is good.
Glad you liked
Thanks 🎉🎉🎉🎉
You're welcome 😊
since 5 was only 10 mins did both 4 & 5 today amazing as always
Awesome 😉
These felt really good I will be adding these after a regular session
Cool. Thanks
Thank you 👍🥰
You're welcome
Loved that thanks so much! Great for a post run stretch too
You're so welcome!
Thank you! I would also like to improve my neck and back mobility.
That will all be included :) stick with the challenge.
added this to day 2!and during the practice realised that my sphinx position felt already freer and supported-such a great feeling to sense improvement in a short time.obviously thanks to the wonderful teacher Tim , his perseverance and most importantly humor☺️
but why the socks?!?
Cool. Thanks
I decided to do this after my workout when I saw what it was today. It was similar to what I already do after my workouts, nice to have another option for stretching out the muscles after they have worked hard. Thanks Tim for another option.
Thank you for tye stretch day! I needed it!
You're welcome
👍
This dropped later than the other days, so when I did my morning yoga this wasn’t posted. So I did another morning class, and this little bit as an easy night stretch.
Great Thanks
Def doing this a few times a week
Good deal.
Accountability comment; Day 5 done ☑️ … Did the Day 2 video first to get warmed up followed by this stretching routine. I hope to remember to add it at the end of some of my sessions each week 😊
You got it. Thanks
✨✨ loved the long stretches! Thanks 😊
Glad you like them!
This looks super wonderful, but I have hip issues (no one really knows), but I do love a good stretchy session when I had a trainer. Is this good for a major beginner, or do you have a recommendation ? thank you! BTW, I LOVE the vibe and energy, so relaxing, honestly, sometimes i have it on in the background while I'm doing work, it just seems to calm me, and for THAT, i thank you!
I have a series of Beginner videos. In your Google search bar type in th-cam.com/users/yogawithtimvideos
On the opening page - at the top of the page in the middle - click on PLAYISTS. To the far right you will see a right-pointing arrow. Click on this arrow. Then you will see a magnifying glass icon. Click on this icon. Type in beginner There are seven beginner videos for you to check out. 😉
Thank you for posting this challenge but this session should have been longer to include the warm up that you said should be done first. I did know what sort of warm up to do
Oh, I said in the video to do any of the previous classes before