Home Stretch

3 Sets of Entire Video

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  • Sit tall
  • Avoid rounding back
  • If necessary, put rolled up blanket under hips to elevate
  • Straighten legs to degree possible for slight pulling, slight tension, NOT PAIN
  • Hold pose and breathe for 30 seconds
  • Take legs wide apart
  • Keep spine long
  • Keep chest lifted
  • Lean forward from navel keeping chest lifted
  • Put rolled blanket under hips to elevate if necessary
  • Come forward for deeper stretch if required
  • Knees may be slightly bent if inner thigh and hamstrings are tight
  • Hold pose and breathe 30 seconds
  • Turn body over toward one leg
  • Keep spine long
  • Hing over leg if necessary for deeper stretch
  • Hold pose and breath for 30 seconds
  • Take same side arm inside leg and opposite arm overhead
  • Keep top shoulder back and stacked over bottom shoulder
  • Feel stretch on side of torso
  • Hold pose and breathe 30 seconds
  • Come back to enter hinging at hip
  • Avoid rounding through shoulders
  • Come forward to the degree appropriate for you
  • Repeat #4 on other side
  • Repeat Straddle
  • Bring soles of feet together
  • Sit tall, take knees toward ground using upper arms
  • Hing forward
  • Keep shoulders down away from ears
  • Apply gentle pressure if that is helpful to deepen stretch
  • Hold pose and breathe 30 seconds
  • Cross one leg on top or in front of other leg.
  • Keeping sit bones on ground, raise arms and hinge forward
  • Hold pose and breathe 30 seconds
  • From Criss-Crossed Fire Logs, move the leg that is on top or in front, place foot on the ground, knee toward ceiling, align foot with belly
  • Keeping spine long, inhale, draw navel in, without leaning, turn toward lifted leg
  • Hold pose and breathe 30 seconds

Repeat Criss-Crossed Fire Logs with opposite leg on top or in front and repeat Seated High Knee Twist to opposite side.

Do 3-4 sets of all exercises.

Work as slowly as you need to do exercises properly.

Form with these exercises is the most important way to get effective results. Do them in front of a mirror so you can watch your posture, keep your core tight, and do each rep fully and to completion.

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