Bear Walk

Keep the stance as narrow as possible while keeping most of the weight on the hands.

Move foot and hand of the side side at the same time. Keep the compression and move the hands position as you walk to warm up the wrists as you stretch your hamstrings.

Standing Fwd Fold Bounce & Hold

Stick the bum out in order to flatten your lower back as much as possible. Don't bend the knee unless you feel tension behind the knee.

If no tension, just bend as far as you can with knees straight.

Trikonasana

Anterior pelvic tilt before folding forward.

Pulse 10 times then fold and hold for 30s.

Aim at belly on the thigh, not head on the knee.

Seated Fwd Fold Combo

Keep the knees straight, do an anterior pelvic tilt to bring the belly as close to the thighs as possible and fold forward. Alternatively point and flext your feet.

After 10 reps, hold for at least 30s.

Standing Fwd Fold with Weight

anterior pelvic tilt to flatten the lower back as much as possible.

Take at least 10kg.

minimum 90s hold.

Half Split Combo

Do an anterior pelvic tilt as you bend forward, aiming to touch your belly to your thigh.

Keep the knee straight.

Alternate pointing and flexing the foot 10 times then hold for 30s to 1min

Split Slides

Force the anterior pelvic tilt as you bring the leg back.

No need to slide all the way into a split.

The further away the hands, the more intense will be the stretch.

10 slides each side.