Tag Archives: yoga

Day 21 – Prasarita Padattonasana

Posted on April 21, 2016 | Leave a comment

This classic straddle stretch is called Prasarita Padattonasana. There are a lot of variations choose the one that allows you to stay in this stretch for about 2 minutes. You can start with the hands on the floor, grab your ankles, and eventually walk your hands through your legs. You can also add some resistance to this by taking a light weight behind your back. I’m using a training bar, but I recommend starting light by sliding a small weight over a pvc pipe. My favorite variation is to wrap a band around a post and grab it between your legs and lean forward. This mimics a stall bar stretch. Try to keep your feet pointing straight ahead and keep your legs straight. Breathe slowly and deeply and try not to tense up your neck and shoulders.

Prasarita Padattonasana from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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Day 19 – Internal Rotation Hip Stretch

Posted on April 19, 2016 | Leave a comment

We spend a lot of time and effort working on external rotation of the hip. It’s important to balance ourselves with some internal rotation. This is a good way to stretch the external rotators and your hip flexors. If you are really tight, you’ll have a hard time getting that knee to the ground. That’s okay. Do NOT force it. Your knee is in a vulnerable position so don’t push it to the ground. Just let the weight of your top leg gently pull the knee down. If you’re really flexible, you might not feel much from this stretch. That’s okay too. You are still balancing your hips even if you don’t feel an intense stretch. If you feel pain in your knee back off. Arms go overhead and reach up it will increase the stretch in the hip flexors. Squeeze your butt while doing this and breathe deeply into your abdominals.

Internal Rotation Hip Stretch from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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Day 18 – Half Frog

Posted on April 18, 2016 | Leave a comment

This is a tough stretch. Take your time with it. It will be worth it. Our adductors/groin muscles get super tight from sitting all day and this is a great way to loosen them up. It will help the bottom of your squat especially if you have a hard time getting your knees out. Get yourself a towel or abmat for under your knee. Notice the position of my feet. I have one foot turned out and the other foot is pointed straight ahead with the sole down. This works the supination of the ankle. Once you are set up try to push your hips back and simultaneously try to give your pelvis some anterior tilt. You’ll feel this all through your inner thighs. It’s very intense. Keep breathing and try to stay relaxed. If you cannot get your elbows to the floor like I have mine, then get something to prop your elbows on like some yoga blocks.

Half Frog Pose from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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Day 17 – Pigeon

Posted on April 17, 2016 | Leave a comment

I love kapotasana also known as the pigeon pose. I could stay in this stretch all day. I hope you will learn to love it too. I show a couple of variations for you to try. Don’t feel compelled to do them all but see how it goes.

Pigeon from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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Day 16 – The Dreaded Panda Stretch

Posted on April 16, 2016 | Leave a comment

My instagram feed went nuts about a year ago because I posted some pictures of this stretch. To be clear, I didn’t invent this but a lot of people associate me with it and sometimes tag me in pics and call this the “panda stretch.” I’m glad because this stretch is amazing. It is usually called the Jefferson Curl or simply a weighted forward bend. Doing this regularly helps me get into better positions in gymnastics and feels good.

If you’re new to this, then just do the basic, two-legged version. You can also do this with bent knees if your hamstrings are really tight. If your feeling up for a challenge, do this single-leg variation with your toes up on a yoga mat or small bumper plate.

Unilateral Panda Stretch from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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Day 15 – The Dip Stretch

Posted on April 15, 2016 | Leave a comment

Face it your chest and shoulders are tight and that means you need this stretch.  I call this the Dip Stretch because it puts your shoulder in the same position as a deep dip: shoulder extension, internal rotation and elbow flexion.  I used to do this with straight arms but this bent arm version takes the slack out of your shoulder and delivers a way more intense stretch.

The focus of this stretch is the chest and shoulder that’s on the ground. Don’t get too worked up over the top arm. I’m grabbing my foot to multitask and get a little quad/hip flexor stretch, but don’t feel like you need to do more than just breathe and lean back into the stretch.

Don’t be alarmed by the large kettlebell.  I just use it as a spacer.  If you don’t use a spacer, your arm will naturally pull itself closer to your body and you won’t get the stretch you deserve.  Try to find something to put in there to keep your arm perpendicular to your body.  If it’s super tight you can lower the arm slightly or just not turn as deeply into the stretch.  Also notice I have a rolled up sweatshirt as a pillow.  You’re going to be here for a couple of minutes so get comfortable.

Day 15 of 30. The Dip Stretch. from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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Day 13 – Hip Stretch No. 1

Posted on April 13, 2016 | Leave a comment

This is another twist on a classic yoga pose. Skritheads call this supta padangusthasana. My teacher, Jill Miller, creator of Yoga Tune Up, used to refer to this as “Leg Stretch No. 1” and has since renamed it “Hip Stretch No. 1.” Most of you just know that this as your standard supine hamstring stretch. I use two bands and a block which add a lot of cool features to this stretch.

  • The band around the lower leg creates a closed kinetic chain and creates greater proprioception in the hip joint.
  • The band around the lower leg also cues the athlete to keep extending the knee of the lower leg by pushing into the band and helps keep the toes pointing up.
  • The band around the lower leg also wraps over the top of the stretched leg at the hip joint to create a distraction force that both creates more space between the Anterior Superior Illiac Spine and the Femur thus allowing greater flexion and depresses the right Illium which aligns the hips.
  • The band around the foot of the stretched leg lets the athlete deepen the stretch by placing the band in the elbow crease, the athlete can relax their head, neck and hands and stay in the stretch longer without fatigue.
  • The block under the Sacrum puts the athlete in global extension and creates a gentle stretch of the hipflexors.

Leg Stretch No. 1 from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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Day 12 – Seated Spinal Twist

Posted on April 12, 2016 | Leave a comment

I love twisting. It makes my back feel great. You should try this seated spinal twist. It’s a variation on the classic yoga pose, adrha matsyendrasana, and it will make your back feel great. I use the band to deepen the twist and to incorporate a great shoulder stretch. Each time you breathe in try to sit up taller and each time you breathe out try and twist deeper.

Day 12 of 30. Seated Spinal Twist from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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Day 11 – Suspended Dolphin

Posted on April 11, 2016 | Leave a comment

Dolphin pose often shows up in yoga classes as a preparation for forearm stand.  It’s extremely challenging for people that lack shoulder flexion and external rotation, that makes it the perfect pose for CrossFitters.  I found it very difficult for  long time because of the tightness in my shoulders.  Now I enjoy it.  This variation is especially nice because the band traction takes some of the load off your shoulders so you can stretch longer without fatigue.  If you are especially tight and cannot keep your forearms parallel, place a yoga block or abmat between your hands to space them out.  Also try wrap a band around the elbows to keep them from flaring out really wide.  In this variation, you also get the additional benefits of a deep calf stretch and some relief in your lower back.  Give this a try and tell me how you like it.

Here are some key points to focus on:

  • The band is at the top of the thigh pulling you back and up.
  • The feet are hip width
  • Legs are straight
  • The heels should hover slightly off the ground but you should rock back into them slowly to get a stretch
  • The forearms are parallell or as close as you can get to parallel and shoulder width apart.  If you need help, place a spacer between your hands like and abmat and/or tie your elbows together with a band so they can’t go wider than your shoulders.
  • The shoulder blades should feel like they’re wrapping around the side of your rib cage.
  • Relax your neck and breathe slowly and deeply.

Suspended Dolphin Pose. Day 11 of 30. from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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Day 10 – Seated Side Stretch

Posted on April 10, 2016 | Leave a comment

Today we do one of my favorites: the seated side stretch.  This one is great for the lats, intercostals and obliques.  In CrossFit we don’t do much lateral flexion or extension, but you will discover that improving your range of motion here will improve many of your overhead lifts and help some of you with your back pain.

Take a straddle position on the floor and then bend one of your knees and pull your foot back toward your groin.  Place a weight (sandbag or plate) on the bent thigh near the hip and loop a band around the foot on your straight leg.  Lean over toward the straight leg and try to bring your elbow closer to the floor on the inside of that straight leg.  Keep gazing up and trying to rotate your chest up toward the ceiling.  Breathe deeply.  Try to grab the band with the arm on top and reach that arm right next to your ear as you side bend deeper.  Use the bottom arm to brace against the leg and keep your chest from collapsing toward the floor.  Breathe slowly and stay here for 2 minutes.  Then switch sides.  It’s pretty intense so take your time afterwards to just sit calmly before getting up.

Seated Side Stretch. Day 10 of 30. from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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