⚡ NOTE: ⚡

⚬ When stretching the hip flexors with the following lunges you must push your hips forward. 

⚬ If you are unsure, reach around and slide a hand down your lower back.

⚬ You should feel a flat lower back.

⚬ Start in a standing position.

⚬ Take a big step forward with your right leg.

⚬ Bend both your knees to 90 degrees while keeping your upper body upright.

⚬ Your right knee should not move past your right foot, your left knee should be directly under your upper body resting on the floor.

⚬ Gently push/drop your hips forward.

⚬ Place both your hands behind your back interlocking your fingers, reach back with your arms, and squeeze your shoulders back.

⚬ Repeat on the left-hand side.

⚬ Start in a standing position.

⚬ Take a big step forward with your right leg.

⚬ Bend both your knees to 90 degrees while keeping your upper body upright.

⚬ Your right knee should not move past your right foot, your left knee should be directly under your upper body resting on the floor.

⚬ Gently push/drop your hips forward.

⚬ Reach high with your left
arm and lean the upper
body to the right.

⚬ Repeat on the left-hand side.

⚬ Start in a standing position, with your feet shoulder-width apart resting your hands on your hips.

⚬ Take a large step backward with your left foot and press your left heel down.

⚬ Bend your left knee a little and push your hips forwards.

⚬ Repeat on the other side.

⚬ Start in a standing position facing the raised surface (Chair, low wall etc) rest your hands on your hips.

⚬ Place your right foot on the raised surface and bend your right leg.

⚬ Push your hips forward.

⚬ Repeat on the other side.

⚬ Starting on your hands and knees, step your right foot up to the outside of your right hand. 

⚬ Drop your hips down.

⚬ You can either remain here with straight arms or slowly lower down onto the forearms.

⚬ If lowering your elbows to the ground is to difficult or painful place a yoga block or book under each forearm to decrease the stretch. 

⚬ Repeat on the other side.

⚬ Start in a standing position with your feet shoulder-width apart.

⚬ Step your left foot over your right so that your legs are crossed.

⚬ Reach your left arm up and lean to the right.

⚬ Repeat on the other side.

⚬ Start in a seated position with your legs out straight in front of you.

⚬ Bend your right leg and step it over your left leg then bend your left leg. 

⚬ Lean a little to the left, bend your left leg and slowly sit back down into the neutral position. 

⚬ Your glutes should be on the floor (If your body is tilted, you have reduced hip flexibility and need to improve this).

⚬ Place both hands around the front knee and sit up as straight as possible.

⚬ Repeat on the other side.

⚬ Perform The Leg Knot above.

⚬ Wrap your left arm around your right knee and place your right fingertips on the floor behind you.

⚬ Sit up straight then slowly rotate your upper body to the right in stages:

lower back,

mid back and
head.

⚬ Repeat on the other side.

⚬ Start in a lying position on your back with your legs bent.

⚬ Cross your right leg over your left leg at thigh level and hug both legs in towards your upper body.

⚬ Hold just below your top knee or clasp both feet.

⚬ Repeat on the other side.

⚬ Start on your hands and knees.

⚬ Slide your right knee up behind your right wrist.

⚬ Move your right foot a little over to the left.

⚬ Straighten your back leg.

⚬ Slowly lower yourself onto your forearms or stack one hand on top of the other and rest your forehead on your hands.

⚬ Repeat on the other side.

⚬ Start lying flat on your back.

⚬ Lift your right leg in
towards your chest bending at the knee.

⚬ Hold onto your right knee with your left hand and draw your leg closer to your chest but also across towards your left shoulder.

⚬ Repeat on the other side.

⚬ Start lying on your back with your legs bent and your feet resting next to each other flat on the floor.

⚬ Stretch your arms out to the side at shoulder
height with your palms facing the sky.

⚬ Slowly lower both knees down to the floor on your left-hand side.

⚬ Slide your left leg out and place your foot on top of the right leg.

⚬ Resting your left ankle on your right outer thigh close to your right knee.

⚬ Repeat on the other side.

⚬ Start lying on your back with your legs bent and both feet resting flat on the floor. 

⚬ Keeping your leg bent lift your right leg and turn your knee out.

⚬ Rest your right ankle on top of the lower part of your left thigh just above the knee.

⚬ Stay in this position if you can already feel the stretch or pull both legs in towards you by holding onto the left leg and pulling it gently towards your chest.

⚬ Repeat on the other side.

⚬ This stretch is best done close to an object you can use for support/balance like a chair or a wall.

⚬ Start in a standing position with your feet shoulder-width apart.

⚬ Bend both legs slightly, lift your left leg off the floor and turn your knee out.

⚬ Let your left ankle rest on top of your right lower thigh close to the right knee.

⚬ To add to the stretch simply squat lower.

⚬ Repeat on the other side.

⚬ Start seated on the floor with your legs bent, feet flat on the floor and your arms out behind your body resting on your hands.

⚬ Lift your right foot off the floor and turn your knee out.

⚬ Rest your right ankle on top of your lower left thigh close to the knee.

⚬ Stay in this position if you feel the stretch

OR

⚬ Lift your left foot off the floor moving both legs in towards your body

OR

⚬  If you can balance well, hold onto your left thigh or shin and pull your legs gently towards your body. 

⚬ Repeat on the other side.

⚬ Start in a seated position on a chair with your back straight and both feet resting flat on the floor.

⚬ Lift your left foot off the floor and turn your knee out.

⚬ Rest your left ankle on top of your lower right
thigh close to your right knee.

⚬ Keeping your back straight while leaning the
upper body forwards slowly.

⚬ Lean further forwards to increase the stretch.

⚬ Repeat on the other side.

⚬ Start in a seated position on the floor with your back straight. 

⚬ Bring the soles of your feet together and allow your knees to drop towards the floor.

⚬ Move your feet away from your body slowly until your legs form a diamond shape.

⚬ Keeping your back straight lean your upper
body forwards.

⚬ Resting your hands on your ankles and your forearms on your lower legs (remembering to keep your back straight).

⚬ Start in a seated position on the floor with your back straight, legs bent, and feet resting flat on the floor.

⚬ Place the soles of your feet together and hold onto your feet or ankles, the closer you move your ankles towards your body the more of a stretch you will feel.

⚬ Remember to keep your back straight, lean your upper body forwards.

⚬ Start in a seated position on the floor with your legs in a diamond shape (the soles of your feet together and your knees dropped towards the floor).

⚬ Let your upper body slowly drop forwards allowing your back to round and your head to hang down towards your ankles.

⚬ Move your arms through the diamond shape and rest your forearms on the floor close to your lower legs, hold onto your feet or ankles.

⚬ Starting on your hands and knees move your knees out wide while keeping your toes close together (your big toes touching if possible).

⚬ Lower your body back and down, allowing your glutes to rest on your heels.

⚬ Rest one hand on top of the other and rest your forehead on your hands.