Research shows small amounts of stretching can build real flexibility. So the barrier was never your effort. It was consistency.
Greasing the groove.

Wait, before you picture an hour of yoga a day
That is not this. When most people hear “10-day challenge,” they brace for a marathon. An hour on the mat, every day, for weeks. Forget all of that. This is the opposite, and that is the whole point.
We want you to work smarter, not harder, and put the science of flexibility in your corner. The plan is simple. You hold one stretch, uttanasana, the standing forward fold, in short one-minute doses through your day. That is it. No long class, no gym, no equipment. Just a small, smart signal repeated often, which, as the research shows, is what actually changes a muscle.

Here is what ten days will give you
Looser hamstrings and a longer, freer lower back
A fuller, three-dimensional breath, as the back body opens and makes space. This is the heart of the Back Body Stretch in Yoga Optimized

A wave of calm. Each one-minute hold is a small nervous system reset, a pocket of peace dropped into a busy day
This is the rare thing that leaves your body looser and your mind quieter at the same time, in less time than it takes to make coffee.

Do it absolutely anywhere
That is the gift of one minute. You can do this stretch in the Whole Foods line, in the shower, between sets at the gym, at your desk, or while you wait for the bus. No mat, no outfit, no block of time to carve out. If you have sixty seconds, you have everything you need.

So what is “greasing the groove”?
Strength coaches have known this for years. If you want to get good at pull-ups, you don’t do one brutal session a week. You keep a bar by the door and knock out a few easy reps every time you walk past. The frequent, light signal teaches the body faster than the occasional hard one. We are applying that exact principle to flexibility, and it works just as well on a tight hamstring as it does on a pull-up.

Your daily practice
Three one-minute holds of uttanasana, spread through the day. That is the whole commitment. The challenge is built around the one thing most people get wrong about flexibility, that it comes from the length of a single stretch rather than from how often you show up for it.

How it works, day to day
Starting October 19, you’ll find three short videos waiting for you each day inside Blissology On Demand. One for the morning, one for the afternoon, one for the evening. Each is about a minute. Press play, follow along, and your practice is done.

If you’re already a Blissology On Demand member, everything is waiting inside your account. Just log in. If you’re new to us, start a free 30-day trial and you’ll have the full challenge plus our entire library of over 300 practices, at no cost.

We’ll also email you each morning so you never have to wonder what’s next, and a private community will be stretching right alongside you the whole way.

What you get
– Three guided one-minute practices a day, for all ten days, on Blissology On Demand
– A morning email so you always know the plan
– The stretching science from my book Yoga Optimized, so you understand the why, not just the what
– A private global community to share wins and stay accountable
– Full access to over 300 Blissology On Demand practices for the length of the challenge
– A chance to win. Everyone who finishes all ten days goes into a draw for a free year of Blissology On Demand, plus two signed copies of Yoga Optimized

How to join
Enter your name and email below. You’ll get your welcome materials a few days before October 19, then your daily nudge every morning of the challenge.


You won’t be doing this alone
Connection is our currency. For these ten days you’ll be part of a Blissology community stretching together from all over the world, cheering each other on and keeping each other showing up. The stretch is one minute. The company lasts.

The research behind the method
Small, consistent doses of stretching produce real gains in range of motion, and the tension that builds and lengthens a muscle comes from loading it, not from forcing the shape.

Stretching frequency and dose: sciencedirect.com/science/article/pii/S2095254623000571
Sarcomerogenesis, how muscles add length: sciencedirect.com/science/article/pii/S2095254624001613
Triggering sarcomerogenesis: sciencedirect.com/science/article/pii/S2095254625000523
Training at longer muscle lengths: sciencedirect.com/science/article/pii/S2666337625000332

Ready?
Ten days. Three minutes a day. A looser lower back and hamstrings, and the science to understand why.
Join the Challenge, it’s free: October 19 to 28, 2026