Day 3 & 4 – #LetsGetFlexyIn2015 Yoga Challenge

Hello & Happy Thursday! Sharing Day 3 & 4’s poses for our February Yoga Challenge. 
I have to say, I think its funny that these 2 poses fell back to back because I very rarely get into these poses. 
Both Sundial & Bird of Paradise work to open up your hips & hamstrings and naturally, require a fair amount of hip & hamstring mobility/flexibility. I think these are 2 poses that many yogi’s are somewhat intimidated to try but you should totally try to get into the pose & work towards opening up into your fullest expression. The reward is a beautiful, graceful pose + stretching out those lovely limbs! 🙂

LS FitTip: Both poses work to stretch & lengthen the hamstring of the lifted leg, which require extension. The hamstring & the quadriceps are antagonist muscles working in opposition of each other. Actively engage your quad to help the hamstring release for both poses. 🙂

Day 3 – Sundial or Compass Pose

Grounding down thru both sitz bones (the boney parts of your booty), bring your shoulder underneath your leg and grab the outside of your foot with your opposite hand. 
Extend your leg by engaging your quad.

Day 4 – Bird of Paradise 

You can come into Bird of Paradise in 2 ways:
1) Side Angle + Bind
2) Forward Fold + Bind
Slowly rise to stand, pulling your abs in tightly, stand as tall as you can, pulling shoulders back and extending thru your lifted leg by engaging your quad. 


  1. Brittany
    June 13, 2016 / 6:39 pm

    Where do you get your super cute black shoes???

    • Lauren Schwaiger
      June 16, 2016 / 1:04 pm

      Hi!I’m guessing your talking about my Nike Dunks! They have a built in wedge in them. You can get them online at and some other store carry them. Hope that helps! xxLS

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