Double and Single Staight-Leg Stretches
To do Double Leg Stretch (top photo):
- Keep your head and shoulders lifted with your chin over your chest.
- Pull both knees into your forehead while reaching your arms past your feet.
- As you lower your legs to a 45-degree angle, keep your torso still from the tailbone to the crown of head while reaching your arms back behind your head.
- Pull your arms around and back into the start position. Repeat 10 times with control.
To do the Single Straight-Leg Stretch (bottom photo):
- From the double-leg stretch, pull one leg in while the other leg reaches away.
- Your lower back should stay on the mat, keeping your hips still and level and making sure not to move your torso.
- Reach your hands to your ankle or shin to pull your leg in for a hamstring stretch.
- Switch legs and repeat 10 times with each leg.
Transition: Pull the knees into the chest, rock up and bring your hands to the front of the mat. Step back into a High Plank, then lower to a Low Plank. Pull up into an Upward Dog and then press back into Downward Dog. Step or jump both feet to the front of the mat. Keep hands on floor and lower hips, bending knees, hips and ankles, like sitting into a child’s chair. Lift torso and stretch arms to ceiling, keeping hips as low as possible.