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.

Low Lunge

Hips low and squared, strong posterior pelvic tilt and hold. Make sure your knee is not going to the side.

Hold 1min

Low Lunge Backbend

Hips low and squared.

Strong posterior pelvic tilt. Start arching from the lowest vertebra all the way to the neck.

Keep shoulderblades back and down to avoid crunching the neck.

Hold 30s

Wall Split

Enter the split with one leg up the wall and lean forward. Let the arms hang so the weight pulls you deeper into the stretch. Keep the hips relatively squared. For that one, it is okay if the back leg is a bit externally rotated.

Hold for 2min each leg.

Wall Split Fwd Fold

Slide the back foot as high up the wall as you can while keeping a good distance between your front foot and the wall. Fold forward and use the strength of your arms to push you into the wall. This is a heavy hip flexors stretch. Make sure you do NOT bend the back knee.

Both knees should be as straight as possible.

Hold 2 times 30s

Oversplit Gravity

Keep the hip squared and sit as low as possible.

Do not lean forward, try to straighten the back knee.

Hold for 1min45s.

As you hold, aim at sliding your back knee more and more away as to widen your split with time. Make sure to sit low and keep the front knee straight (so engaged front leg's quadriceps) Foot can be either pointed or flexed. If you are high. place blocks under the hands for balance.

If your hips are sitting on the floor, elevate the front leg more. We want to hang there for gravity to help us ease deeper with time.

Front Split Back Knee Elevated

Pull the front leg into the hip socket and force strong posterior pelvic tilt to square the hips. Then sit as low as you can.

Feet pointed, back and front knee STRAIGHT.

Bring then hands behind your hips to really lift yourself up and intensify the stretch on the hip flexors.

Hold for 1min45s. Both sides.

Leg Lifts

Stay upright, use the momentum to lift the leg. Point the foot and keep your knee as straight as possible.

If you can, add ankle weights (1 to 2kg is enough).

10 reps.

Assisted Leg Lifts

Place your forearm below the knee, as close to your chest as possible. Keeping the knee fixed, straighten the knee as much as possible. Keep the bottom knee as straight as you can.

10 reps then hold for 10s.

You can add ankle weights if this is easy (1 to 2kg)